10 Best Inverse Leg Curl (On Pull-up Cable Machine) Alternatives for Limited Equipment

The Inverse Leg Curl (On Pull-up Cable Machine) is done lying face down with a cable machine. Ranked closest by our scoring: the Cable Assisted Inverse Leg Curl, the Assisted Prone Hamstring and the Reverse Hyperextension.

Inverse Leg Curl (On Pull-up Cable Machine)Watch the Inverse Leg Curl (On Pull-up Cable Machine)

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

How to Do the Inverse Leg Curl (On Pull-up Cable Machine)

The steps for the Inverse Leg Curl (On Pull-up Cable Machine) 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 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.

The 10 Best Inverse Leg Curl (On Pull-up Cable Machine) Alternatives

10 substitutes, ranked by how closely each one matches the Inverse Leg Curl (On Pull-up Cable Machine) 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.

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

  1. Cable Assisted Inverse Leg CurlPlay demonstration

    1. Cable Assisted Inverse Leg Curl

    95% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Cable
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Inverse Leg Curl (On Pull-up Cable Machine)
    • Equipment: a cable, the same as the Inverse Leg Curl (On Pull-up Cable Machine)
    • Body position: lying face down, the same as the Inverse Leg Curl (On Pull-up Cable Machine)
  2. Assisted Prone HamstringPlay demonstration

    2. 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 Inverse Leg Curl (On Pull-up Cable Machine)
    • Equipment: a machine, not a cable
    • Body position: lying face down, the same as the Inverse Leg Curl (On Pull-up Cable Machine)
  4. Lever Kneeling Leg CurlPlay demonstration

    4. Lever Kneeling Leg Curl

    81% 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 Inverse Leg Curl (On Pull-up Cable Machine)
    • Equipment: a machine, not a cable
    • Body position: kneeling, not lying face down
  5. Dumbbell Lying FemoralPlay demonstration

    5. Dumbbell Lying Femoral

    81% 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 Inverse Leg Curl (On Pull-up Cable Machine)
    • Equipment: free weights, not a cable
    • Body position: lying face down, the same as the Inverse Leg Curl (On Pull-up Cable Machine)
  6. Inverse Leg Curl (Bench Support)Play demonstration

    6. Inverse Leg Curl (Bench Support)

    80% 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 Inverse Leg Curl (On Pull-up Cable Machine)
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, the same as the Inverse Leg Curl (On Pull-up Cable Machine)

How to Choose the Right Inverse Leg Curl (On Pull-up Cable Machine) Substitute

Choose based on the stimulus you need: pick Nordic curls for maximal eccentric stress and tendon resilience (perform slow 3–5 second descents), RDLs for hip-dominant strength and proximal hamstring hypertrophy (hinge with a neutral spine and drive hips forward), Swiss ball or prone machine curls for targeted knee-flexion isolation. Also factor equipment, pain history, and unilateral needs, single-leg RDLs carry balance and stability demands while providing unilateral overload and increased muscle activation on the working side.

Inverse Leg Curl (On Pull-up Cable Machine) FAQ

What muscles does Inverse Leg Curl (on Pull-up Cable Machine) work?

It primarily targets the hamstrings, especially the distal fibers involved in knee flexion, and provides secondary activation to the calves and glutes. The movement isolates knee flexion, so it stresses the hamstrings eccentrically and concentrically across the knee joint.

What is the best bodyweight alternative to Inverse Leg Curl (on Pull-up Cable Machine)?

The Nordic hamstring curl is the top bodyweight substitute because it places heavy eccentric demand on the hamstrings. Anchor your ankles, lean forward slowly with a tight core, and use your hands to catch at the bottom, this emphasizes eccentric control and posterior chain hypertrophy.

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