Self-assisted Inverse Leg Curl
The Self-assisted Inverse Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Gastrocnemius (Medial), Gracilis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Sartorius, Soleus, Triceps (Long Head), Wrist Flexors and stabilizer support from the Adductor Magnus, Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris, Tibialis Anterior. It is a band isolation exercise at beginner difficulty.
The Self-assisted Inverse Leg Curl is an beginner isolation exercise performed with band, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Anterior Deltoid, Brachialis, Gastrocnemius (Medial), Gracilis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Sartorius, Soleus, Triceps (Long Head), Wrist Flexors. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A band isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Gastrocnemius (Medial), Gracilis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Sartorius, Soleus, Triceps (Long Head), Wrist Flexors |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Gastrocnemius (Medial), Gracilis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Sartorius, Soleus, Triceps (Long Head), and Wrist Flexors act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Adductor Magnus, Erector Spinae, External Obliques, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
- Secondary Muscle Triceps (Long Head) (triceps)
- Secondary Muscle Wrist Flexors (forearms)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Place elevated platform in front of glute-hamstring apparatus.
- Adjust padded supports and kneel upright in apparatus.
- Position knees against large roller pad or near-upper side of padded hump (depending on model), ankles between padded supports, and feet on platform.
Execution
- Lower body with hips straight by slowly straightening knees.
- Position hands forward, ready to push body weight back up off of surface.
- Control descent only with hamstrings as low as possible before catching body by quickly placing hands on elevated platform and rapidly pushing off against platform, just enough to assist hamstrings in raising body upward.
- Return to upright kneeling position and repeat.
Comments
- To keep exercise challenging, push off only hard enough to minimally assist raising of body with hamstrings only.
- Place hands on top of platform when controlled descent can no longer be maintained with hamstring strength alone.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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