Cable Assisted Inverse Leg Curl

Setup

1. 01Set a cable pulley to its lowest position and attach a rope or single handle.
2. 02Kneel on a pad facing away from the stack and anchor your ankles under a fixed pad or bar.
3. 03Hold the cable attachment at your chest so the stack pulls you back toward upright.
4. 04Set the assistance weight heavy enough that you can control a full-range descent.

Execution

1. 01Brace the trunk and squeeze the glutes so hips stay extended.
2. 02Lower your torso forward under control, resisting with the hamstrings.
3. 03Let the cable assistance carry part of the load through the hardest range near the floor.
4. 04Pull yourself back to upright by flexing the knees, not by breaking at the hips.

Checkpoints

• -Hips stay extended in a straight line from knees to shoulders.
• -The descent takes at least 3 seconds and never free-falls.
• -Ankles stay firmly anchored through the whole rep.
• -The cable stays taut so assistance is consistent.

Common mistakes

• -Breaking at the hips and turning the movement into a hip hinge.
• -Choosing too little assistance and collapsing through the bottom half.
• -Yanking on the cable with the arms instead of curling with the hamstrings.
• -Cutting the range short and never training the lengthened position.