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 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.
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.
