Self Assisted Inverse Leg Curl

The self-assisted inverse leg curl is a highly effective exercise that primarily targets the hamstrings, but also works the glutes and lower back muscles. This exercise is perfect for those who prefer working out at home as it requires minimal equipment - a sturdy chair or bench is all you need! During the self-assisted inverse leg curl, you position yourself lying face down on the chair or bench, with your pelvis at the edge. You then secure your feet or ankles underneath a bar or any other anchored object. By using your hamstrings, you contract your legs and curl them upward towards your glutes. This movement engages the muscles at the back of your thighs, providing a challenging workout for your lower body. As you perform the self-assisted inverse leg curl, be sure to maintain a controlled movement, avoiding any jerking or swinging motions. Focus on squeezing your hamstrings at the top of the movement and maintaining proper form throughout. To increase the intensity, you can add ankle weights or adjust the position of your feet to vary the resistance. Remember, it is always important to warm up before performing any exercise and consult with a fitness professional to ensure proper technique and suitability for your individual fitness level. So, give this self-assisted inverse leg curl a try to strengthen and tone your hamstrings, and take your lower body workout to the next level!

Instructions

• Start by lying face down on a comfortable mat or towel.
• Position your hands underneath your shoulders, palms facing down.
• Flex your feet and lift your legs off the ground, keeping your knees slightly bent.
• Now, bend your knees and bring your heels towards your glutes, while keeping your thighs on the ground.
• Engage your hamstrings to lift your lower legs as high as possible towards the ceiling.
• Pause for a second at the top of the movement, then slowly lower your legs back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Start with a light weight or assistance to ensure proper form.
• Focus on engaging your hamstrings throughout the entire movement.
• Maintain a slow and controlled tempo, avoiding any swinging or jerking motions.
• Use a full range of motion, allowing your legs to fully extend and curl back.
• Keep your core and glutes engaged for stability and support.
• Progressively increase weight or decrease assistance as you get stronger.
• Listen to your body and rest if you experience any pain or discomfort.
• Incorporate this exercise into a well-rounded leg training routine for balanced development.
• Ensure you are properly warmed up before performing this exercise.
• Always consult with a fitness professional or trainer if you are unsure about your technique.