10 Best Cable Assisted Inverse Leg Curl Alternatives for Home or Gym

The Cable Assisted Inverse Leg Curl is done lying face down with a cable machine. Ranked closest by our scoring: the Assisted Prone Hamstring, the Inverse Leg Curl (Bench Support) and the Dumbbell Lying Femoral. A harder version, the Inverse Leg Curl (On Pull-up Cable Machine), is listed below as a progression rather than a swap.

Cable Assisted Inverse Leg CurlWatch the Cable Assisted Inverse Leg Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Assisted Inverse Leg Curl

The steps for the Cable Assisted Inverse Leg Curl itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, calves · Cable · Intermediate · Isolation

  1. Adjust the cable machine so that the ankle attachment is at the lowest setting.
  2. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles.
  3. Hold onto the handles of the bench for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
  5. Pause for a moment at the top of the movement, squeezing your hamstrings.
  6. Inhale and slowly lower your legs back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Cable Assisted Inverse Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cable Assisted Inverse Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Assisted Prone HamstringPlay demonstration

    1. Assisted Prone Hamstring

    85% match

    Hamstrings · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the hamstrings.

    • Machine
    How to perform it
    1. Lie face down on a mat or bench with your legs fully extended.
    2. Have a partner or use a resistance band to secure your ankles.
    3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: a machine, not a cable
    • Body position: lying face down, the same as the Cable Assisted Inverse Leg Curl
  2. Inverse Leg Curl (On Pull-up Cable Machine)Play demonstration

    Progression

    2. Inverse Leg Curl (On Pull-up Cable Machine)

    95% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want a harder version that still works the hamstrings.

    • Cable
    How to perform it
    1. Adjust the cable machine so that the ankle straps are at the lowest setting.
    2. Lie face down on the bench with your legs extended and the ankle straps attached to your feet.
    3. Hold onto the handles of the bench for stability.
    4. Bend your knees and curl your legs towards your glutes, squeezing your hamstrings.
    5. Pause for a moment at the top of the movement, then slowly lower your legs back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: a cable, the same as the Cable Assisted Inverse Leg Curl
    • Body position: lying face down, the same as the Cable Assisted Inverse Leg Curl
  3. Inverse Leg Curl (Bench Support)Play demonstration

    3. Inverse Leg Curl (Bench Support)

    84% match

    Hamstrings · Intermediate · Isolation

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, the same as the Cable Assisted Inverse Leg Curl
  4. Dumbbell Lying FemoralPlay demonstration

    4. Dumbbell Lying Femoral

    82% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the hamstrings.

    • Dumbbell
    How to perform it
    1. Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
    2. Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: free weights, not a cable
    • Body position: lying face down, the same as the Cable Assisted Inverse Leg Curl
  6. Lever Kneeling Leg CurlPlay demonstration

    6. Lever Kneeling Leg Curl

    78% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the hamstrings.

    • Lever
    How to perform it
    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: a machine, not a cable
    • Body position: kneeling, not lying face down
  7. Seated Band Hamstring Curl

    7. Seated Band Hamstring Curl

    78% match

    Hamstrings · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the hamstrings.

    • Band
    How to perform it
    1. Secure a band close to the ground and place a bench a couple feet away from it.
    2. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
    3. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
    4. Pause at the completion of the movement, and then slowly return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Cable Assisted Inverse Leg Curl
    • Equipment: a band, not a cable
    • Body position: seated, not lying face down

Cable Assisted Inverse Leg Curl FAQ

What is the best bodyweight alternative to Cable Assisted Inverse Leg Curl?

The Nordic hamstring curl is the top bodyweight substitute due to its high eccentric hamstring activation. Anchor your feet, lower slowly with control, keep hips neutral, and focus on resisting the fall primarily with the hamstrings to build knee-flexion strength.

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