Self Assisted Inverse Leg Curl (on Floor)

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Hamstrings

Body Weight

Skip the guesswork: Self Assisted Inverse Leg Curl (on Floor) leans on pure bodyweight leverage for strength you can feel outside the gym.

How to do Self Assisted Inverse Leg Curl (on Floor)

Lie flat on your back with your legs extended and your arms by your sides.
Bend your knees and place your feet flat on the ground, hip-width apart.
Lift your hips off the ground, engaging your glutes and hamstrings.
Slowly curl your legs towards your glutes, keeping your hips lifted.
Pause for a moment at the top, then slowly extend your legs back to the starting position.
Lower your hips back down to the ground.
Repeat for the desired number of repetitions.

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Self Assisted Inverse Leg Curl (on Floor) Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.

Common Self Assisted Inverse Leg Curl (on Floor) 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.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Self Assisted Inverse Leg Curl (on Floor)

Easier progression

Inverse Leg Curl (on Pull-up Cable Machine)

Swap Self Assisted Inverse Leg Curl (on Floor) For

Lever Seated Leg Curl

Cable Assisted Inverse Leg Curl

Power Clean

Self Assisted Inverse Leg Curl (on Floor) — Frequently Asked Questions

How do you do the Self Assisted Inverse Leg Curl (on Floor)?

Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and place your feet flat on the ground, hip-width apart. Lift your hips off the ground, engaging your glutes and hamstrings. 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 (on Floor) work?

The Self Assisted Inverse Leg Curl (on Floor) 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 (on Floor) should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 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 (on Floor) good for beginners?

Not usually. The Self Assisted Inverse Leg Curl (on Floor) is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.

What can I do instead of the Self Assisted Inverse Leg Curl (on Floor)?

Try the Lever Seated Leg Curl, Cable Assisted Inverse Leg Curl or the Power Clean. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.