Hamstrings exercise · body weight
Self Assisted Inverse Leg Curl
The self assisted inverse leg curl is a bodyweight exercise that targets the hamstrings, with the glutes and calves assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the self assisted inverse leg curl
- Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
- Place your hands on the side handles of the machine for support.
- Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Slowly lower your legs back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The glutes and calves work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
