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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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