Assisted Inverse Leg Curl
Description
The assisted inverse leg curl, also called the assisted Nordic curl, uses light assistance during the Nordic hamstring curl. With your feet anchored, you slowly lower toward the floor while a partner provides light support or you push off a surface to return. The assistance allows you to control the eccentric phase essential for hamstring strength.
Muscle Group
Equipment Required
Assisted Inverse Leg Curl Instructions
- Anchor your feet under a stable hold such as a loaded barbell or partner.
- Kneel with your feet anchored and torso upright.
- Place your hands at chest level for protection on the way down.
- Have a partner provide light support if available.
- Brace your core and squeeze your glutes.
- Slowly lean forward, lengthening your hamstrings under load.
- Lower yourself toward the floor with control as long as possible.
- Use your hands or partner assistance to return to the upright kneeling position.
Assisted Inverse Leg Curl Form & Visual
Assisted Inverse Leg Curl Benefits
- Builds eccentric hamstring strength
- Stepping stone to bodyweight Nordic curls
- Useful rehab exercise
- Strong glute and hamstring engagement
- Develops control under hamstring stretch
- No machine required
Assisted Inverse Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Gastrocnemius
Assisted Inverse Leg Curl Variations & Alternatives
- Nordic Curl
- Glute Ham Raise
- Cable Assisted Inverse Leg Curl
- Lying Leg Curl
