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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Self Assisted Inverse Leg Curl

Self Assisted Inverse Leg CurlPlay demonstration
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Glutes, Calves

How to perform Self Assisted Inverse Leg Curl
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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. Best match
    Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    1. Self Assisted Inverse Leg Curl (On Floor)

    99% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  3. Hurdle Hops

    3. Hurdle Hops

    81% match
    • Hamstrings
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
    2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
    3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
    4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

    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: standing, not kneeling
    • Balance: harder to stay steady on than the Self Assisted Inverse Leg Curl
  4. Platform Hamstring Slides

    4. Platform Hamstring Slides

    81% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
    2. Begin the movement by flexing the knee, keeping your other leg straight.
    3. Continue bringing the heel closer to you, sliding it on the floor.
    4. At full knee flexion, reverse the movement to return to the starting position.

    Sets and reps: 3 sets of 10 to 15 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: lying on your back, not kneeling
  5. Floor Glute-ham Raise

    5. Floor Glute-ham Raise

    80% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  6. Glute Ham Raise

    6. Glute Ham Raise

    79% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
    2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
    3. Return to the starting position, keeping your descent under control.

    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
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. Linear Acceleration Wall Drill

    8. Linear Acceleration Wall Drill

    75% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    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: standing, not kneeling
  9. Inverse Leg Curl (Bench Support)Play demonstration

    Progression

    9. Inverse Leg Curl (Bench Support)

    74% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 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: lying face down, not kneeling
  10. Lying Leg Curls

    10. Lying Leg Curls

    73% match
    • Hamstrings
    • Machine
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Self Assisted Inverse Leg Curl
    • Equipment: a machine, not bodyweight only
    • Body position: lying face down, 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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