self assisted inverse leg curl: technique and muscles worked

Animated demonstration of self assisted inverse leg curl

How to do this exercise

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

Equipment: Body weight
Body part: Thighs
Target muscle: Hamstrings
Secondary muscle: Lower back Calves Gluteus maximus

Hypertrophy grade

Good8 / 10

Nemeo’s take

The Nordic Curl is formidable for targeting the ischios by strongly loading the muscle in a stretched position, a rare asset for hypertrophy. However, it is limited by technical difficulty and the strength required at the bottom of the movement, which can make progression arduous for many. This is an excellent exercise when body stability is not the limiting factor, unlike the leg curl machine, which is easier to load and isolate. Ideal for strengthening but demanding and demanding in control, the compromise is between maximum stimulus and difficulty of execution.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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self assisted inverse leg curl

How to do this exercise

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