How to do the Self Assisted Inverse Leg Curl
Self Assisted Inverse Leg Curl is a beginner single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Calves.
Self Assisted Inverse Leg Curl demonstration · © GymiaFit
Self Assisted Inverse Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Self Assisted Inverse Leg Curl step by step
- 1Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
- 2Place your hands on the side handles of the machine for support.
- 3Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
- 4Hold the contracted position for a brief pause as you squeeze your hamstrings.
- 5Slowly lower your legs back to the starting position while inhaling.
- 6Repeat for the desired number of repetitions.
Self Assisted Inverse Leg Curl — questions
What muscles does the Self Assisted Inverse Leg Curl work?
The Self Assisted Inverse Leg Curl primarily targets the Hamstrings. It also recruits the Glutes, Calves as secondary movers.
What equipment do I need for the Self Assisted Inverse Leg Curl?
None — the Self Assisted Inverse Leg Curl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Self Assisted Inverse Leg Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Self Assisted Inverse Leg Curl?
Inverse Leg Curl (bench Support), Self Assisted Inverse Leg Curl (on Floor), Standing Single Leg Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Self Assisted Inverse Leg Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.