Nordic Leg Curl on Cable Machine - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Nordic Leg Curl on Cable Machine

Step by step instructions, muscle activation and variants for the Nordic Leg Curl on Cable Machine.

HardHamstrings

About this exercise

The inverse leg curl performed on a pull-up cable machine is a demanding bodyweight exercise that targets the hamstrings through an eccentric-dominant contraction. By anchoring the feet under the knee pads of the machine, you lower your torso toward the floor under control, then use your hamstrings to pull yourself back up. This movement builds exceptional hamstring strength and is renowned for injury prevention.

How to Perform

  • Kneel in front of the cable machine and hook your ankles securely under the padded foot anchors
  • Keep your body upright from knees to head, arms crossed over your chest or at your sides
  • Brace your core and slowly lower your torso toward the floor by allowing your knees to extend
  • Control the descent as far as you can using hamstring tension — catch yourself with your hands if needed
  • Drive your heels into the anchor and use your hamstrings to pull your torso back to the upright position
  • Maintain a rigid body line throughout; avoid bending at the hips
  • Repeat for the desired number of reps

Muscle Activation

Primary
Hamstrings
Secondary
BicepsTricepsQuadricepsCalvesFront shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Nordic Leg Curl on Cable Machine

The Nordic Leg Curl on Cable Machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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