Self assisted Inverse Leg Curl (on floor)
- Target muscle
- Hamstrings
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Anterior, Gastrocnemius, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Sartorius, Soleus, Wrist Flexors
- Equipment
- Body weight
- Body part
- Thighs
- Type
- Strength
The Self Assisted Inverse Leg Curl (on floor) is a bodyweight strength exercise that heavily loads the hamstrings through a nordic-style eccentric pattern while also engaging the gastrocnemius, soleus, and upper-body muscles including the pectoralis major, deltoid anterior, brachialis, brachioradialis, and wrist flexors during the push-assist phase. Performed kneeling on the floor, it builds exceptional hamstring strength and resilience with no equipment required.
How to do the Self assisted Inverse Leg Curl (on floor)
- 1Kneel on a padded surface with your knees hip-width apart and your feet flat on the floor behind you — anchor your feet under a sturdy object or have a partner hold them down.
- 2Place your hands at your chest or slightly in front of you, ready to catch and push off the floor.
- 3Brace your core, squeeze your glutes, and keep your body in a straight line from knees to head.
- 4Slowly lower your torso toward the floor by extending at the knee, using your hamstrings to resist the descent as long as possible.
- 5When you can no longer control the lowering with your hamstrings alone, extend your arms and catch yourself with your hands on the floor.
- 6Push off the floor with both hands, using your pectoralis major, deltoids, brachialis, and brachioradialis to assist your hamstrings in driving your body back up to the start position.
- 7As your body rises, shift the effort back to your hamstrings by actively curling your legs to complete the rep.
- 8Return to the tall kneeling position with a straight torso, reset your brace, and repeat for the desired number of reps.
Form tips
- The goal is to maximize how far you lower under hamstring control before needing the hand push — try to delay the push-off a little more each session.
- Keep your hips extended and your body rigid throughout the descent; any bend at the hips shifts load away from the hamstrings and shortens the effective range.
- Control the tempo on the way down — a 3–5 second eccentric yields far more hamstring stimulus than a fast uncontrolled fall.
- Use only as much push from your arms as needed to get back up; the goal is to assist the hamstrings, not to replace them.
- Breathe in as you lower and exhale as you push and curl back to the top.
Common mistakes
- Bending at the hips as you descend — this shortens the hamstrings prematurely and dramatically reduces the training stimulus; keep your torso and thighs in one straight line throughout.
- Falling forward too quickly without engaging the hamstrings, turning the movement into a pure push-up from the floor instead of an eccentric hamstring exercise.
- Pushing too aggressively with the arms during the concentric phase, which removes the hamstring demand on the way up and defeats the purpose of the self-assist technique.
- Failing to anchor the feet securely — without a fixed base the knees slide forward, making it impossible to maintain tension in the hamstrings during the descent.
- Neglecting to brace the core before each rep, which causes the lower back to hyperextend under load and increases spinal stress.
Frequently asked questions
What muscles does the Self Assisted Inverse Leg Curl work?
The primary target is the hamstrings, which control the eccentric lowering phase. The gastrocnemius and soleus assist at the knee and ankle, while the pectoralis major, deltoid anterior, brachialis, brachioradialis, and wrist flexors all contribute during the push-assist on the way back up.
Is the Self Assisted Inverse Leg Curl the same as a Nordic curl?
It uses the same eccentric-overload pattern as the Nordic hamstring curl, but instead of a partner or machine anchoring the feet, you anchor yourself and use your hands on the floor to assist the concentric phase. This makes it a practical solo alternative when equipment is unavailable.
How many reps should I do for the Self Assisted Inverse Leg Curl?
Because the eccentric demand is very high, 3–5 reps per set is a sensible starting point for most people. As hamstring strength improves you can progress to 6–10 reps per set or gradually reduce the arm assistance to make each rep harder.
Can this exercise help prevent hamstring injuries?
Yes — eccentric hamstring exercises like this one are well established for reducing hamstring strain risk, particularly in athletes who sprint. Training the hamstrings under load at long muscle lengths strengthens the tissue in the range where tears most often occur.
What can I use to anchor my feet for this exercise?
Common options include the base of a heavy sofa, the underside of a loaded barbell, a door bottom, or any fixed structure that clears the floor enough to hook your ankles. A training partner holding your heels works equally well.
