Self Assisted Inverse Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Self Assisted Inverse Leg Curl is a bodyweight posterior-chain exercise performed on the ground that primarily targets the hamstrings while secondarily engaging the glutes to support hip extension and stability. By lifting the hips and actively curling the legs toward the body under control, the movement challenges hamstring strength through knee flexion while maintaining elevated hips, requiring coordinated activation of the glutes to prevent hip drop.
How to Perform
Position yourself flat on your back with your knees bent and feet firmly pressed into the floor, keeping your arms relaxed by your sides for balance.
Drive through your heels to raise your hips until your body forms a straight line from shoulders to knees, actively tightening the glutes and core.
While maintaining elevated hips, slowly pull your feet closer toward your body by bending the knees, emphasizing controlled hamstring contraction.
Pause briefly at the shortened position while keeping the hips lifted and stable.
Gradually extend the legs back to the starting position under tension, ensuring the hips remain elevated and do not sink toward the floor.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move through each repetition smoothly and under control, avoiding sudden or jerky leg movements that could place excess stress on the muscles.
Actively brace the abdominal muscles to keep the torso stable and the hips properly supported for the duration of the movement.
How Not to Perform
Do not let your hips sag or drop while curling and extending your legs.
Do not use momentum or jerk your legs instead of controlled movement.
Do not arch or hyperextend your lower back during the lift.
Do not lift your feet off the ground at the start position.
Do not rush through repetitions; avoid performing them too quickly.
Do not relax your core, which can reduce stability and shift tension away from the hamstrings.
Do not fully lock your knees at the end of the extension, which can stress the joints.
Do not lift your shoulders off the floor; keep your upper back grounded.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
