Self-assisted Inverse Leg Curl

hamstringsupper legsbody weight

Matutunan kung paano gawin ang Self-assisted Inverse Leg Curl nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Glutes, Calves.

Self-assisted Inverse Leg Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Self-assisted Inverse Leg Curl

Sundin ang mga hakbang na ito para maisagawa ang Self-assisted Inverse Leg Curl nang may tamang form:

  1. 1Humiga nang patihaya sa mat o bench nang naka-unat ang mga binti.
  2. 2Ipatong ang mga kamay sa mga gilid o sa ilalim ng glutes para sa suporta.
  3. 3Yumuko ang mga tuhod at itaas ang mga paa mula sa sahig, inilalapit ang mga hita sa dibdib.
  4. 4Sandaling itigil sa itaas, pagkatapos ay dahan-dahang ibaba ang mga binti pabalik sa simula.
  5. 5Ulitin para sa gustong bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Self-assisted Inverse Leg Curl

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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Self-assisted Inverse Leg Curl?

Ang Self-assisted Inverse Leg Curl ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Self-assisted Inverse Leg Curl?

Hindi. Ang Self-assisted Inverse Leg Curl ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Self-assisted Inverse Leg Curl nang may tamang form?

Simulan sa pamamagitan ng Humiga nang patihaya sa mat o bench nang naka-unat ang mga binti. Ipatong ang mga kamay sa mga gilid o sa ilalim ng glutes para sa suporta. Yumuko ang mga tuhod at itaas ang mga paa mula sa sahig, inilalapit ang mga hita sa dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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