Male

Assisted Inverse Leg Curl

Muscles involved

How to do it

1. Kneel on a padded surface with your ankles secured under a sturdy object or machine pad, keeping your torso straight and hips extended. 2. Maintaining a straight line from your head to your knees, engage your glutes and hamstrings to slowly lower your torso towards the floor in a controlled manner. 3. At the lowest point of the movement, where you feel a deep stretch in your hamstrings, pause briefly and squeeze your glutes to initiate the return. 4. Contract your hamstrings to powerfully but slowly pull your torso back up to the starting upright kneeling position.

Equipment required

Máquina

Muscles worked

Tips

- Keep your body in a perfectly straight line from your head to your knees; do not hinge at the hips during the movement. - Use your hands to 'assist' only as much as necessary; the goal is to challenge your hamstrings and glutes eccentrically. - Lower yourself down as slowly as you can, taking a full 3-4 seconds to descend to maximize the eccentric load. - If you feel cramping in your hamstrings, you are doing it right; stop if you feel a sharp pain.