Self Assisted Inverse Leg Curl
Learn how to do the Self Assisted Inverse Leg Curl with proper form and technique. This body weight exercise primarily targets your Hamstrings, with secondary emphasis on Glutes, Calves.
How to Do the Self Assisted Inverse Leg Curl
Follow these steps to perform the Self Assisted Inverse Leg Curl with correct form:
- 1Lie face down on a leg curl machine with your legs extended and your ankles hooked under the padded lever.
- 2Place your hands on the side handles of the machine for support.
- 3Keeping your upper body stationary, exhale and curl your legs upward as far as possible.
- 4Hold the contracted position for a brief pause as you squeeze your hamstrings.
- 5Slowly lower your legs back to the starting position while inhaling.
- 6Repeat for the desired number of repetitions.
Self Assisted Inverse Leg Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Self Assisted Inverse Leg Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Self Assisted Inverse Leg Curl work?
The Self Assisted Inverse Leg Curl primarily targets your Hamstrings. Secondary muscles worked include Glutes, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Self Assisted Inverse Leg Curl?
No. The Self Assisted Inverse Leg Curl is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Self Assisted Inverse Leg Curl with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Self Assisted Inverse Leg Curl?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Self Assisted Inverse Leg Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Self Assisted Inverse Leg Curl best for?
The Self Assisted Inverse Leg Curl fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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