Legs · Bodyweight
on Pull-up Cable Machine Inverse Leg Curl
How to do the on pull-up cable machine inverse leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Anchor your feet under a low bar or pad at a pull-up cable station and start kneeling with your body upright. Keeping your hips extended and body rigid from knees to head, lower your torso toward the floor as slowly as you can by lengthening your hamstrings, then pull yourself back up using your hamstrings, assisting with your hands only if needed.
- 1Feel your hamstrings load hard as you lower under control
- 2Keep your hips extended and body in a straight line
- 3Drive the return by contracting your hamstrings
Common mistakes
- Don't bend at the hips to make it easier
- Avoid dropping fast; the slow lowering is the work
- Don't let your lower back arch or round
Muscles worked
The on pull-up cable machine inverse leg curl mainly works the hamstrings, with the lower abs, glutes, lower back, upper abs, and calves assisting.
- HamstringsPrimary
- Lower AbsSupport
- GlutesSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- ObliquesMinor
- QuadsMinor
Kovo programs the on pull-up cable machine inverse leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.