Hamstrings exercise · body weight
Self Assisted Inverse Leg Curl (on Floor)
The self assisted inverse leg curl (on floor) 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 (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.
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.
