Legs · Bodyweight
Self Assisted Inverse Leg Curl
How to do the self 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
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel on a pad with your ankles anchored under a sturdy support or held by a partner. Keeping your hips extended and body straight from knees to head, lower your torso toward the floor by letting your hamstrings lengthen, then pull yourself back up by contracting them. Use your hands to push off the floor and assist as needed.
- 1Feel your hamstrings load hard as you lower under control
- 2Keep your hips extended so your body stays straight
- 3Use your hands only as much as needed to assist the pull up
Common mistakes
- Avoid bending at the hips to make it easier
- Don't drop fast; control the lowering phase
- Avoid arching your lower back to compensate
Muscles worked
The self assisted inverse leg curl mainly works the hamstrings, with the glutes, lower back, lower abs, and calves assisting.
- HamstringsPrimary
- GlutesSupport
- Lower BackSupport
- Lower AbsSupport
- CalvesSupport
- TricepsMinor
- Upper AbsMinor
- QuadsMinor
Kovo programs the self 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.