Self Assisted Inverse Leg Curl (on Floor)

The Self-Assisted Inverse Leg Curl is a challenging exercise that targets your hamstrings, glutes, and lower back. Unlike traditional leg curl machines found in the gym, this exercise can be done at home without any special equipment. It not only helps to strengthen and tone your lower body, but it also improves hamstring flexibility, stability, and core strength. To perform the Self-Assisted Inverse Leg Curl, you start by lying flat on your stomach on the floor with your legs straight and arms extended out in front of you. Next, you flex your knees and bring your heels towards your glutes while keeping your legs close together. This movement engages your hamstrings as they contract to lift your lower legs off the ground. The self-assisted component comes in when you use your arms and upper body strength to push against the floor and assist with the leg curl motion. By pressing into the ground, you activate your core and upper body muscles, adding an extra challenge to the exercise. This exercise can be modified to suit your current fitness level by adjusting the amount of assistance you provide with your upper body. Remember to focus on maintaining proper form throughout the movement, engaging your core for stability, and keeping your hips aligned. Start with a moderate number of repetitions and sets, gradually adding more as your strength improves. As with any exercise, it's important to warm up properly, listen to your body, and stop if you experience any pain or discomfort. Incorporating the Self-Assisted Inverse Leg Curl into your fitness routine can help you achieve stronger, more toned legs and enhance your overall lower body strength and stability. Remember to combine it with a well-balanced nutrition plan to optimize your results and support your fitness goals.

Instructions

• Lie face down on the floor with your hands palms down, placing your feet against a wall or any stable structure.
• Keep your legs extended and your toes pointing towards the wall.
• Engage your core and glutes to keep your body stable throughout the exercise.
• Bend your knees and slowly lift your feet off the ground, bringing your heels towards your glutes.
• Continue to curl your legs until your thighs are perpendicular to the floor.
• Pause for a moment at the top, then slowly lower your legs back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your hamstrings throughout the entire movement.
• Control the descent phase of the exercise by slowly lowering your body to the starting position.
• Maintain a neutral spine and avoid arching your back during the exercise.
• If you find it difficult to perform the exercise with proper form, start by using a towel or resistance band to assist the movement.
• To increase the intensity of the exercise, you can add ankle weights or hold a weight plate against your chest.
• Incorporate other hamstring exercises into your workout routine to target the muscles from different angles.
• Ensure that your core is engaged to provide stability and support during the exercise.
• Regularly stretch your hamstrings before and after the workout to improve flexibility and prevent muscle imbalances.
• Focus on your breathing, exhaling during the exertion phase and inhaling during the relaxation phase of the exercise.
• Consult with a fitness professional to assess your form and technique in order to prevent injuries and optimize your performance.