Self Assisted Inverse Leg Curl
Description
The self-assisted inverse leg curl is a Nordic curl regression where you use your hands to push off the floor to assist on the concentric (upward) portion. You kneel with feet anchored, lower your body forward under control (eccentric), catch yourself with your hands, and push off to assist the return.
Muscle Group
Equipment Required
Self Assisted Inverse Leg Curl Instructions
- Kneel on the floor. Anchor your feet under a heavy object or have a partner hold them.
- Keep your body straight from knees to shoulders.
- Slowly lower your torso toward the floor by extending at the knees. Fight the fall with your hamstrings.
- Catch yourself with your hands as your chest nears the floor.
- Push off with your hands to help return to the upright kneeling position.
- Use your hamstrings as much as possible on the way up — minimize hand push-off over time.
- Progress toward less hand assistance.
- Aim for 5 to 8 reps per set.
Self Assisted Inverse Leg Curl Form & Visual
Self Assisted Inverse Leg Curl Benefits
- Nordic curl regression for developing hamstring eccentric strength
- Hand assistance makes it accessible
- Builds toward full Nordic curls
- Excellent hamstring injury prevention
- Develops eccentric hamstring control
- No equipment beyond an anchor
Self Assisted Inverse Leg Curl Muscles Worked
- Hamstrings (heavy eccentric)
- Gluteus maximus (slight)
- Core (stabilizer)
- Calves (foot anchor)
Self Assisted Inverse Leg Curl Variations & Alternatives
- Nordic Hamstring Curl (full)
- Exercise Ball Leg Curl
- Band-Assisted Nordic Curl
- Slider Hamstring Curl
- Lever Lying Leg Curl
