Self Assisted Inverse Leg Curl
Chasing control through the whole range? Self Assisted Inverse Leg Curl uses pure bodyweight leverage to get there.
How to do Self Assisted Inverse Leg Curl
- Lie flat on your back on a mat or bench with your legs extended.
- Place your hands by your sides or under your glutes for support.
- Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
- Pause for a moment at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Self Assisted Inverse Leg Curl Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Self Assisted Inverse Leg Curl Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Self Assisted Inverse Leg Curl
Swap Self Assisted Inverse Leg Curl For
Self Assisted Inverse Leg Curl — Frequently Asked Questions
How do you do the Self Assisted Inverse Leg Curl?
Lie flat on your back on a mat or bench with your legs extended. Place your hands by your sides or under your glutes for support. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Self Assisted Inverse Leg Curl work?
The Self Assisted Inverse Leg Curl primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Self Assisted Inverse Leg Curl should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Self Assisted Inverse Leg Curl good for beginners?
Yes. The Self Assisted Inverse Leg Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Self Assisted Inverse Leg Curl?
Try the Dumbbell Lying Femoral, Lying Leg Curl or the Reclining Big Toe Pose With Rope. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
