Cable Assisted Inverse Leg Curl
Description
The cable assisted inverse leg curl, also called the cable-assisted Nordic curl, uses a cable handle held in front of the body for assistance during a Nordic hamstring curl. As you lower yourself toward the floor, you pull on the cable to reduce the load on the hamstrings, allowing you to control the descent.
Muscle Group
Equipment Required
Cable Assisted Inverse Leg Curl Instructions
- Anchor your feet under a stable hold such as a loaded barbell or a partner.
- Set up facing a low cable station with a single handle.
- Kneel with your feet anchored and grip the cable handle with both hands.
- Hold the handle at chest level with arms slightly bent.
- Brace your core and squeeze your glutes.
- Slowly lean forward, pulling on the cable for assistance as needed.
- Lower yourself toward the floor by lengthening your hamstrings under load.
- Use a strong arm pull to return to the upright kneeling position.
Cable Assisted Inverse Leg Curl Form & Visual
Cable Assisted Inverse Leg Curl Benefits
- Builds eccentric hamstring strength
- Cable assistance allows progression to bodyweight Nordic curls
- Strong glute and hamstring engagement
- Useful rehab exercise
- Develops control under hamstring stretch
- Easy to scale by changing cable resistance
Cable Assisted Inverse Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Gastrocnemius
- Erector spinae
Cable Assisted Inverse Leg Curl Variations & Alternatives
- Nordic Curl
- Glute Ham Raise
- Lying Leg Curl
- Romanian Deadlift
