Exercise guide · Beginner · Compound

Self Assisted Inverse Leg Curl: How to Do It & Muscles Worked

The self assisted inverse leg curl is a bodyweight exercise targeting the hamstrings, with secondary emphasis on the glutes and calves. It involves curling the legs towards the chest while lying on your back, using your hands for support if needed.

Primary muscles
Hamstrings
Secondary muscles
Calves , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the self assisted inverse leg curl
Front view: muscles worked by the self assisted inverse leg curl. Primary: hamstrings. Secondary: calves and glutes.
Back view: muscles worked by the self assisted inverse leg curl. Primary: hamstrings. Secondary: calves and glutes.
Primary Secondary

How to do the self assisted inverse leg curl

  1. Step 1: Lie flat on your back on a mat or bench with your legs extended.
  2. Step 2: Place your hands by your sides or under your glutes for support.
  3. Step 3: Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
  4. Step 4: Pause for a moment at the top, then slowly lower your legs back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the self assisted inverse leg curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Self Assisted Inverse Leg Curl alternatives

More exercises that train the hamstrings as their main target:

More hamstrings exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.