self assisted inverse leg curl (on floor): technique and muscles worked

Animated demonstration of self assisted inverse leg curl (on floor)

How to do this exercise

Step:1 Lie flat on your back with your legs extended and your arms by your sides.
Step:2 Bend your knees and place your feet flat on the ground, hip-width apart.
Step:3 Lift your hips off the ground, engaging your glutes and hamstrings.
Step:4 Slowly curl your legs towards your glutes, keeping your hips lifted.
Step:5 Pause for a moment at the top, then slowly extend your legs back to the starting position.
Step:6 Lower your hips back down to the ground.
Step:7 Repeat for the desired number of repetitions.

Equipment: Body weight Stability ball
Body part: Thighs Glutes
Target muscle: Hamstrings Gluteus maximus
Secondary muscle: Lower back Calves Adductors

Hypertrophy grade

Average6 / 10

Nemeo’s take

Excellent bodyweight exercise to target the hamstrings with good tension in the stretched position. The main compromise: stability and coordination are required more than during a guided leg curl, which can limit progressive overload in the long term. The exercise quickly becomes limited by the strength of core stability and the technique, but it remains superior to most homemade variants for isolation. Very relevant in addition to a classic leg curl machine to vary the resistance profiles.

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 (on floor)

How to do this exercise

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