Self assisted Inverse Leg Curl
- Zielmuskel
- Hamstrings
- Synergistenmuskeln
- Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Sartorius, Soleus, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The self-assisted inverse leg curl (also known as the self-assisted Nordic curl) is an advanced bodyweight exercise that places intense eccentric demand on the hamstrings, with the gastrocnemius, sartorius, and soleus supporting the knee. Your arms — via the triceps brachii, pectoralis major, and anterior deltoid — push off the floor to assist the return, making an otherwise brutally hard movement achievable for most training levels.
Self assisted Inverse Leg Curl: So führst du sie aus
- 1Kneel on a padded surface and anchor your feet firmly under a barbell, the low bar of a rack, or have a partner hold them flat against the floor.
- 2Place your hands in front of your thighs, palms facing forward, ready to catch yourself at the bottom of the movement.
- 3Brace your core and glutes, and maintain a straight line from your knees to your shoulders throughout the set.
- 4Slowly lower your torso toward the floor by extending your knees, resisting gravity with your hamstrings for as long as possible.
- 5When you can no longer control the descent with your hamstrings, place your hands on the floor and absorb the landing with a controlled push-up catch.
- 6Press the floor away with your hands and arms to help push your torso back up toward the starting position.
- 7Transfer the load back to your hamstrings as soon as possible during the ascent, reducing arm assistance as your strength allows.
- 8Return to the fully upright kneeling position with hips extended and repeat for the desired number of reps.
Technik-Tipps
- Keep your hips fully extended and your body rigid like a plank — letting your hips break at the top makes the movement significantly easier and less effective for the hamstrings.
- Aim to resist gravity with your hamstrings for as long as possible on each rep before using your arms; even one extra second of eccentric control builds strength rapidly.
- Use only as much arm push as you need to complete the rep — progressively reducing arm assistance over weeks is how you build toward an unassisted Nordic curl.
- Beginners should place their hands on a raised surface (e.g., a box or bench) to reduce the arm push required and extend the range of hamstring-controlled lowering.
- Perform this exercise early in a session when your muscles are fresh; the high eccentric demand causes significant fatigue and delayed-onset muscle soreness, especially in untrained athletes.
Häufige Fehler
- Breaking at the hips and hinging forward instead of keeping the body straight, which shortcuts the hamstring range of motion and reduces the training stimulus.
- Relying too heavily on the arms to push back up, turning the movement into a push-up rather than a hamstring exercise — use just enough arm assistance to complete each rep.
- Descending too fast and crashing into the floor, which eliminates the eccentric overload that makes this exercise uniquely effective.
- Letting the feet come unanchored mid-rep, which disrupts the fixed-knee mechanics that the hamstrings depend on to produce force.
- Doing too many reps too soon — the eccentric loading is extreme and can cause severe muscle soreness or strain; start with 2–3 slow controlled reps per set and progress gradually.
Häufig gestellte Fragen
What muscles does the self-assisted inverse leg curl work?
The primary muscle is the hamstrings, worked intensely through an eccentric contraction. The gastrocnemius, sartorius, and soleus assist at the knee and ankle, while the triceps brachii, pectoralis major (both heads), and anterior deltoid drive the push-off from the floor.
What is the difference between a Nordic curl and a self-assisted inverse leg curl?
They are the same movement — the self-assisted version simply emphasises using your arms to push off the floor and help you back up, making it accessible to those who cannot yet perform the full unassisted Nordic curl.
How do I make this exercise easier as a beginner?
Place your hands on a raised surface such as a box or folded mat to reduce the distance you need to push through, and use both hands to push back up freely. As your hamstring strength grows, lower the surface and reduce arm assistance.
How often should I do self-assisted inverse leg curls?
Because of the heavy eccentric load, 1–2 sessions per week is typical, with at least 48–72 hours of recovery between sessions. Start with very low volume (2–3 sets of 2–4 reps) to avoid excessive soreness.
Do I need any equipment for this exercise?
You need something to anchor your feet — a barbell on the floor, the lowest peg of a power rack, a heavy dumbbell, or a training partner holding your ankles. A padded surface to kneel on is also strongly recommended.
