Upper Legs Exercise · Body Weight

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Self Assisted Inverse Leg Curl (on Floor)

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.

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Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Self Assisted Inverse Leg Curl (on Floor) mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Calves.

More Upper Legs Exercises

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

More Hamstrings Exercises

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

Equipment Alternatives

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

Cable Assisted Inverse Leg Curl Cable · Hamstrings Lever Kneeling Leg Curl Leverage Machine · Hamstrings

FAQ

What muscles does the Self Assisted Inverse Leg Curl (on Floor) work?

The Self Assisted Inverse Leg Curl (on Floor) mainly works your hamstrings. It also helps strengthen your glutes and calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Self Assisted Inverse Leg Curl (on Floor)?

You do the Self Assisted Inverse Leg Curl (on Floor) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Self Assisted Inverse Leg Curl (on Floor)?

One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Self Assisted Inverse Leg Curl (on Floor)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Self Assisted Inverse Leg Curl (on Floor)?

The Cable Assisted Inverse Leg Curl trains your hamstrings with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.