PlanWorkouts

Exercise 0697 · REF GwYwElT

Self Assisted Inverse Leg Curl exercise animation

Self Assisted Inverse Leg Curl

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

The self-assisted inverse leg curl is a bodyweight hamstring curl done kneeling, using your arms to control the lowering phase since most people can't yet control the full eccentric with just the hamstrings. It's brutally effective for building eccentric hamstring strength, which is exactly the quality most hamstring strains are missing. Expect this to feel much harder than a machine leg curl at the same relative effort.

How to Do the Self Assisted Inverse Leg Curl

  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.

Muscles Worked

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

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