Upper Legs Exercise · Body Weight

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Self-Assisted Inverse Leg Curl with a Station Anchor

This inverse leg curl uses a padded station to anchor the lower legs while the torso lowers forward. The hands assist against the floor. It is not a lying leg raise or a prone machine leg curl.

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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 with a Station Anchor

1. Follow the station instructions to secure your lower legs and position your knees on its support.
2. Start with your torso upright. Keep your hands ready to assist against the floor as shown in the demonstration.
3. Let your torso lean forward in a controlled range, keeping your torso and hips aligned.
4. Use your hands to assist against the floor before you lose control, then help yourself return upright rather than falling forward.
5. Finish while you can still control the movement and release the leg support according to the equipment instructions.

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

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. 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 with a Station Anchor 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 with a Station Anchor work?

The Self-Assisted Inverse Leg Curl with a Station Anchor 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 with a Station Anchor?

You do the Self-Assisted Inverse Leg Curl with a Station Anchor with a suitable inverse-leg-curl station with secure lower-leg support and a clear floor area. 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 with a Station Anchor?

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 with a Station Anchor?

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 with a Station Anchor?

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.