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Self Assisted Inverse Leg Curl Alternative

12 substitute exercises that target the same muscles

1
Downward Dog demonstration

Downward Dog
2
Jump on Fit Box demonstration

Jump on Fit Box
3
Bodyweight Single Leg RDL demonstration

Bodyweight Single Leg RDL
4
Barbell Deadlift demonstration

Barbell Deadlift
5
Bodyweight Good Morning Row demonstration

Bodyweight Good Morning Row
6
Barbell One-Arm Side Deadlift demonstration

Barbell One-Arm Side Deadlift
7
Bridge Pose Setu Bandhasana demonstration

Bridge Pose Setu Bandhasana
8
Smith Bent-Knee Good Morning demonstration

Smith Bent-Knee Good Morning
9
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
10
Lying Hyperextension Hold demonstration

Lying Hyperextension Hold
11
Reverse Hyperextension on Bench demonstration

Reverse Hyperextension on Bench
12
Single Leg Bodyweight Deadlift with Arm and Leg Extended demonstration

Single Leg Bodyweight Deadlift with Arm and Leg Extended

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Self Assisted Inverse Leg Curl trains

Primary Hamstrings

Secondary Erector Spinae Gastrocnemius Gluteus Maximus

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