Exercise guide · Advanced · 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, performed by lying face down and curling the legs upward against gravity, often using the arms for assistance. It primarily works the hamstrings, with secondary emphasis on the glutes and calves.

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

How to do the self assisted inverse leg curl

  1. Step 1: Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
  2. Step 2: Place your hands on the side handles of the machine for support.
  3. Step 3: Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
  4. Step 4: Hold the contracted position for a brief pause as you squeeze your hamstrings.
  5. Step 5: Slowly lower your legs back to the starting position while inhaling.
  6. Step 6: 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

See the best hamstring exercises, ranked →

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.