TETSUSelf Assisted Inverse Leg Curl
The Self Assisted Inverse Leg Curl is a bodyweight exercise for the upper legs that primarily targets the hamstrings, with the glutes and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Self Assisted Inverse Leg Curl
- Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
- Place your hands on the side handles of the machine for support.
- Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Slowly lower your legs back to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Self Assisted Inverse Leg Curl work?
The Self Assisted Inverse Leg Curl primarily targets the hamstrings. The glutes and calves work as supporting muscles.
What equipment do I need for the Self Assisted Inverse Leg Curl?
None. The Self Assisted Inverse Leg Curl uses your body weight only, so you can do it anywhere.
How many sets and reps of the Self Assisted Inverse Leg Curl should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Self Assisted Inverse Leg Curl works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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