10 Best Self Assisted Inverse Leg Curl Alternatives for At-Home Training

The Self Assisted Inverse Leg Curl is done kneeling. Ranked closest by our scoring: the Self Assisted Inverse Leg Curl (On Floor), Hurdle Hops and Platform Hamstring Slides. Two harder versions, the Natural Glute Ham Raise and the Inverse Leg Curl (Bench Support), are listed below as progressions rather than swaps.

Self Assisted Inverse Leg CurlWatch the Self Assisted Inverse Leg Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Self Assisted Inverse Leg Curl

The steps for the Self Assisted Inverse Leg Curl itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, calves · Bodyweight · Intermediate · Isolation

  1. Lie flat on your back on a mat or bench with your legs extended.
  2. Place your hands by your sides or under your glutes for support.
  3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
  4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Self Assisted Inverse Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Self Assisted Inverse Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    1. Self Assisted Inverse Leg Curl (On Floor)

    99% match

    Hamstrings · Beginner · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Bodyweight
    How to perform it
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Self Assisted Inverse Leg Curl
    • Equipment: bodyweight only, the same as the Self Assisted Inverse Leg Curl
    • Body position: kneeling, the same as the Self Assisted Inverse Leg Curl
  2. Natural Glute Ham Raise

    Progression

    2. Natural Glute Ham Raise

    83% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Bodyweight
    How to perform it
    1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
    2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
    3. Remaining in control, raise yourself back up to the starting position.
    4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Self Assisted Inverse Leg Curl
    • Equipment: bodyweight only, the same as the Self Assisted Inverse Leg Curl
    • Body position: kneeling, the same as the Self Assisted Inverse Leg Curl
    • Balance: harder to stay steady on than the Self Assisted Inverse Leg Curl
  5. Floor Glute-ham Raise

    5. Floor Glute-ham Raise

    80% match

    Hamstrings · Advanced · Compound

    A good swap when you have a machine to work with, and it still works the hamstrings.

    • Machine
    How to perform it
    1. You can use a partner for this exercise or brace your feet under something stable.
    2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
    3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
    4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Self Assisted Inverse Leg Curl
    • Equipment: a machine, not bodyweight only
    • Body position: kneeling, the same as the Self Assisted Inverse Leg Curl
  7. Stiff-legged Dumbbell Deadlift

    7. Stiff-legged Dumbbell Deadlift

    77% match

    Hamstrings · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the hamstrings.

    • Dumbbell
    How to perform it
    1. Grasp a couple of dumbbells holding them by your side at arm's length.
    2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Self Assisted Inverse Leg Curl
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not kneeling

Why You Might Need a Self Assisted Inverse Leg Curl Alternative

You may swap the Self Assisted Inverse Leg Curl because of knee pain, limited mobility, lack of a stable anchor, or a desire for more progressive loading. Many substitutes shift the emphasis between knee flexion and hip extension, altering hamstring activation patterns and lower-back demand. For example, Nordic curls load eccentric knee flexion heavily, while single-leg RDLs bias hip extension and balance. Choose a substitute that reduces symptom-provoking joint angles, preserves high eccentric tension, or allows incremental overload. Cue: control the descent for 2–4 seconds to maximize hamstring eccentric activation and reduce tendon strain.

How to Choose the Right Self Assisted Inverse Leg Curl Substitute

Pick a substitute based on three factors: the primary movement pattern you need (knee flexion vs hip hinge), available equipment, and any pain or mobility limits. If you want direct knee-flexor overload, choose Nordic curls or sliding leg curls; if you need hip-hinge strength and balance, choose single-leg RDLs or glute-ham raises. Consider progression options: use assistance bands for Nordics, add tempo or weight to RDLs, or elevate feet for stability-ball curls. Technique cue: maintain a neutral spine, keep a soft knee, and emphasize a controlled eccentric phase to maximize hamstring lengthening and safe force production.

Self Assisted Inverse Leg Curl FAQ

What muscles does Self Assisted Inverse Leg Curl work?

It primarily targets the hamstrings as knee flexors and contributes to hip extension. The exercise also engages the glutes and the lumbar erectors to stabilize the pelvis during the movement.

What is the best bodyweight alternative to Self Assisted Inverse Leg Curl?

The Nordic hamstring curl is the top bodyweight alternative because it loads the hamstrings eccentrically in a near-pure knee-flexion pattern. Use a partner or anchor your feet, keep hips extended, and lower slowly to force high eccentric hamstring activation.

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