PlanWorkouts

Upper Legs Exercise · Body Weight

Self Assisted Inverse Leg Curl (on Floor) exercise animation

Self Assisted Inverse Leg Curl (on Floor)

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

Doing this hamstring curl on the floor rather than a padded platform changes the friction and support under the knees, which usually makes it feel harder to control the descent. It's still fundamentally the same eccentric-loading pattern — kneeling, falling forward, catching yourself with the arms as the hamstrings resist. Anchor the ankles securely; without that, the movement doesn't work at all.

How to Do the Self Assisted Inverse Leg Curl (on Floor)

  1. Lie face-up on the floor with your legs straight and your arms resting at your sides.
  2. Bend your knees and plant your feet flat on the floor, hip-width apart.
  3. Raise your hips off the floor by engaging your glutes and hamstrings.
  4. Slowly drag your feet toward your glutes while keeping your hips raised.
  5. Pause briefly at the top, then slowly straighten your legs back out.
  6. Bring your hips back down to the floor.
  7. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Self Assisted Inverse Leg Curl (on Floor) primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Self Assisted Inverse Leg Curl (on Floor) work?
The Self Assisted Inverse Leg Curl (on Floor) primarily targets the hamstrings, with the glutes and calves assisting.
What equipment do I need for the Self Assisted Inverse Leg Curl (on Floor)?
The Self Assisted Inverse Leg Curl (on Floor) is done with no equipment — just body weight.
What's a good alternative to the Self Assisted Inverse Leg Curl (on Floor)?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.