Self Assisted Inverse Leg Curl (On Floor)

Setup

1. 01Kneel on a folded mat with the ankles wedged under a low, immovable anchor at floor level.
2. 02Align knees, hips, and shoulders in one straight line.
3. 03Squeeze the glutes to hold the hips extended.
4. 04Hold the hands in front of the chest, ready to catch.

Execution

1. 01Lean forward slowly from the knees, resisting with the hamstrings the whole way down.
2. 02Land softly on the hands in a push-up catch position.
3. 03Press off the floor lightly to unload the hardest part of the ascent.
4. 04Curl back to vertical with the hamstrings doing the majority of the work.

Checkpoints

• -Straight line from knees to shoulders in every phase.
• -Descent stays under hamstring control for the full range.
• -The floor push is minimal and decreases across sessions.
• -Knees stay padded and stacked under the hips at the start.

Common mistakes

• -Sitting the hips back to shorten the lever.
• -Dropping fast into the catch instead of lowering under control.
• -Turning the ascent into a full push-up.
• -Using an anchor that lifts or shifts mid-rep.