Self Assisted Inverse Leg Curl

Muscles worked

Setup

1. Kneel on a padded surface or step with your ankles securely anchored under a heavy weight plate or fixed bar.
2. Ensure your knees are hip-width apart and your torso is perfectly upright, creating a straight line from knees to head.
3. Position your hands in front of your chest, palms facing forward, ready to assist against the floor.

How to do it

1. Inhale, brace your core, and slowly lower your torso toward the floor by extending at the knees while keeping your hips locked in extension.
2. Maintain a controlled 3-5 second tempo on the descent until your hands make contact with the floor.
3. Use a light push from your hands to assist your hamstrings in pulling your torso back toward the starting position.
4. Exhale forcefully as you use your hamstrings to return to the fully upright kneeling position.

Form checklist

• Keep a straight line from your knees to your shoulders; do not hinge or bend at the waist.
• Squeeze your glutes throughout the entire range of motion to prevent the hips from drifting backward.
• Control the descent for as long as possible before using hand assistance.
• Ensure your ankles are firmly secured to allow for maximum leverage and calf engagement.

Pro tips

• Imagine trying to 'dig' your heels into the anchor point to maximize hamstring recruitment and tension.
• Use the 'minimum effective dose' of hand assistance—only push enough to keep the movement fluid and avoid using your chest to do the work.

Make it harder

• Increase the eccentric duration to 8 seconds to maximize time under tension.
• Hold a small weight plate against your chest to increase the resistance during the lowering phase.

Frequently asked

What muscles does the self assisted inverse leg curl work?

The self assisted inverse leg curl primarily targets the calves, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the self assisted inverse leg curl?

The self assisted inverse leg curl requires no equipment — just your body weight.

Is the self assisted inverse leg curl good for beginners?

The self assisted inverse leg curl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps