Self Assisted Inverse Leg Curl (on Floor)

1. Kneel on a pad with the ankles secured under a loaded barbell, heavy bench or a partner's hands.
2. Set the knees hip-width apart, squeeze the glutes and keep the body in a straight line from knees to shoulders.
3. Cross the arms over the chest or hold them ready in front of you.
4. Lower the torso toward the floor as slowly as possible by letting the knees extend, resisting with the hamstrings.
5. Catch yourself with the hands on the floor when the hamstrings can no longer hold you.
6. Push off the floor with the hands just enough to help the hamstrings pull you back to the start.
7. Reset the straight-line position at the top before beginning the next rep.

Common Mistakes

• Breaking at the hips: Folding forward at the hips shortens the lever and takes the hamstrings out of the lowering. Squeeze the glutes and keep hips and shoulders moving as one piece.
• Pushing too hard with hands: Using the arms to do all the return removes the concentric work. Push only as much as needed to keep the knees bending.
• Dropping fast: Falling to the floor misses the eccentric, which is where the value lies. Aim for a three to five second descent.
• Loose ankle anchor: An anchor that slips makes the movement unsafe. Use a load heavier than your bodyweight or a partner who can hold firmly.

Programming Tips

Program the self assisted inverse leg curl for 3 to 4 sets of 4 to 8 reps. It fits after squats or deadlifts on a lower-body day, or as the main hamstring exercise on a bodyweight session. Its purpose is hamstring strength through the full knee range and injury resilience for sprinting and heavy hinging.

Use bodyweight only; start with a three-second lowering and generous hand assistance on the way back up. Progress by slowing the descent to five seconds, reducing the hand push, then lowering further before catching yourself, until the full Nordic curl is possible. The most common fault is hinging at the hips to make the lowering easier; cue a hard glute squeeze and imagine falling forward as a plank.

Common Questions

What does the inverse leg curl work?

It works the hamstrings through knee flexion, especially the eccentric, with the glutes and calves stabilising. It is one of the hardest bodyweight hamstring exercises.

Is the inverse leg curl the same as a Nordic curl?

Yes, essentially. The self assisted version adds a hand push from the floor so you can complete the rep before you are strong enough to do it unassisted.

How often should I do Nordic curls?

Twice a week with 3 to 4 sets is enough because the eccentric load causes significant soreness at first. Start with low reps and build slowly.

Why do my hamstrings cramp during Nordic curls?

Cramping is common when the muscle is working near its limit in a shortened position. Warm up with lighter hamstring work, keep the range short at first and build up over several weeks.