Self Assisted Inverse Leg Curl

Setup

1. 01Kneel on a pad and anchor both ankles under a fixed bar, bench, or loaded machine.
2. 02Set the knees, hips, and shoulders in one straight line.
3. 03Position the hands ready to catch in front of the chest.
4. 04Squeeze the glutes to lock the hips in extension.

Execution

1. 01Lower the torso forward as slowly as possible using the hamstrings as a brake.
2. 02Catch yourself with the hands in a push-up position at the bottom.
3. 03Push off the floor just enough to help the hamstrings curl you back up.
4. 04Finish the pull with the hamstrings until the body is upright again.

Checkpoints

• -The body stays in one rigid line from knees to head; no hip break.
• -The descent is fought for the entire range, not just the first half.
• -The hand push is an assist, not the driver of the ascent.
• -Ankles stay firmly anchored so the pivot is at the knees.

Common mistakes

• -Breaking at the hips and turning the movement into a hinge.
• -Free-falling once the lean passes 45 degrees.
• -Pushing the whole rep up with the arms.
• -Anchoring the ankles too loosely to trust the descent.