Self Assisted Inverse Leg Curl (On Floor) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Self Assisted Inverse Leg Curl (On Floor) is a bodyweight hamstring-focused exercise performed on the floor that emphasizes controlled knee flexion while using the arms or hands for assistance to regulate difficulty and maintain proper alignment. The movement primarily targets the hamstrings through an eccentric and concentric contraction pattern, while the glutes act as secondary stabilizers to support hip extension and pelvic control throughout the range of motion, making it an effective option for developing posterior chain strength with minimal equipment.
How to Perform
Lie on your back on the floor with your knees bent and feet flat, positioning your heels close to your glutes and keeping your legs hip-width apart.
Place your hands behind your thighs or lightly grip the back of your knees to provide assistance and control throughout the movement.
Engage your core and glutes to stabilize your pelvis and keep your lower back in a neutral position against the floor.
Slowly extend your legs forward by sliding your heels away from your body, resisting the movement with your hamstrings while using your arms only as much as needed for assistance.
Continue extending until your legs are nearly straight or until you reach the maximum range you can control without losing tension in the hamstrings.
Pause briefly at the extended position while maintaining hamstring engagement and stable hip alignment.
Actively contract your hamstrings and glutes to pull your heels back toward your body, bending your knees and returning to the starting position under control.
Maintain smooth, controlled movement throughout each repetition, keeping constant tension on the hamstrings from start to finish.
★ 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
Keep your hips level and avoid arching the lower back to maintain continuous tension on the hamstrings.
Use your arms only for minimal assistance so the hamstrings remain the primary force producers.
Move slowly during the leg extension phase to emphasize eccentric hamstring control.
Actively squeeze the glutes to support hip stability throughout the movement.
Maintain even pressure through both heels to ensure bilateral hamstring engagement.
Stop the range of motion before hamstring tension is lost or the hips begin to lift.
Control the return phase without jerking to maximize muscle activation and reduce strain.
How Not to Perform
Do not arch your lower back or let the ribs flare, as this shifts tension away from the hamstrings.
Do not rely excessively on your arms to pull yourself through the movement instead of using hamstring strength.
Do not rush the leg extension phase or allow gravity to control the movement.
Do not let the hips lift or rotate, which reduces hamstring engagement and stresses the lower back.
Do not fully lock out the knees if it causes loss of muscle tension or joint strain.
Do not allow one leg to dominate by pushing unevenly through the heels.
Do not use momentum to return to the starting position instead of controlled hamstring contraction.
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.
