Self Assisted Inverse Leg Curl

hamstringsupper legsbody weight

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.

Self Assisted Inverse Leg Curl exercise demonstration showing proper form

How to Do the Self Assisted Inverse Leg Curl

Follow these steps to perform the Self Assisted Inverse Leg Curl with correct form:

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

Self Assisted Inverse Leg Curl Muscles Worked

Primary

hamstrings

Secondary

glutescalves

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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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 flat on your back on a mat or bench with your legs extended. Place your hands by your sides or under your glutes for support. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest. 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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