Legs · Bodyweight
Assisted Inverse Leg Curl
How to do the assisted inverse leg curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel with your ankles anchored and a band or partner assisting from in front. Keeping your body straight from knees to shoulders, lower your torso toward the floor under control, then use your hamstrings plus the assistance to pull yourself back up.
- 1Hamstrings loading hard to control the descent and pull you back
- 2Hips and glutes locked so the body stays in one straight line
- 3The band or partner taking just enough load to let you control the lower
Common mistakes
- Bending at the hips and turning it into a hinge
- Dropping fast instead of resisting the descent
- Relying entirely on the assistance instead of driving with the hamstrings
Muscles worked
The assisted inverse leg curl mainly works the hamstrings, with the glutes, lower abs, and calves assisting.
- HamstringsPrimary
- GlutesSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
Kovo programs the assisted inverse leg curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.