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 Inverse Leg Curl (Bench Support), the Self Assisted Inverse Leg Curl and the Self Assisted Inverse Leg Curl (On Floor).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Inverse Leg Curl (On Pull-up Cable Machine)

Inverse Leg Curl (On Pull-up Cable Machine)Play demonstration
Primary muscle
Hamstrings
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Glutes, Calves

How to perform Inverse Leg Curl (On Pull-up Cable Machine)
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Inverse Leg Curl (Bench Support)Play demonstration

    1. Inverse Leg Curl (Bench Support)

    80% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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)
  2. Self Assisted Inverse Leg CurlPlay demonstration

    2. Self Assisted Inverse Leg Curl

    65% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower 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: kneeling, not lying face down
  3. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    3. Self Assisted Inverse Leg Curl (On Floor)

    65% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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: kneeling, not lying face down
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the hamstrings one side at a time.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    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: standing, not lying face down
    • Balance: harder to stay steady on than the Inverse Leg Curl (On Pull-up Cable Machine)
  5. Moving Claw Series

    5. Moving Claw Series

    60% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    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: standing, not lying face down
    • Balance: harder to stay steady on than the Inverse Leg Curl (On Pull-up Cable Machine)
  6. Natural Glute Ham Raise

    6. Natural Glute Ham Raise

    57% match
    • Hamstrings
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 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: kneeling, not lying face down
    • Balance: harder to stay steady on than the Inverse Leg Curl (On Pull-up Cable Machine)
  7. Jackknife Sit-upPlay demonstration

    7. Jackknife Sit-up

    57% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the hamstrings.

    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not lying face down
  8. Janda Sit-upPlay demonstration

    8. Janda Sit-up

    56% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not hamstrings
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not lying face down
  9. Single Leg Platform SlidePlay demonstration

    9. Single Leg Platform Slide

    55% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    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: standing, not lying face down
    • Balance: harder to stay steady on than the Inverse Leg Curl (On Pull-up Cable Machine)
  10. Swimmer Kicks V. 2Play demonstration

    10. Swimmer Kicks V. 2

    53% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • 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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