The Inverse Leg Curl exercise is a variation of the traditional leg curl that targets the hamstrings. This exercise is done with the support of a bench, which helps to stabilize the body and isolate the hamstrings.
How to perform
To perform the Inverse Leg Curl (Bench Support) exercise, follow these step-by-step instructions:1. Lie face down on a flat bench with your hips at the edge of the bench and your legs hanging off the edge.
2. Hold onto the sides of the bench for support and stability.
3. Engage your core and keep your back straight as you bend your knees and curl your heels towards your glutes.
4. Squeeze your hamstrings at the top of the movement, then slowly lower your legs back down to the starting position.
5. Repeat for the desired number of reps.
6. To increase the intensity of the exercise, you can place a weight plate between your feet or use ankle weights.
7. Focus on controlled movements and maintain proper form throughout the exercise to effectively target the hamstrings.
8. Make sure to breathe steadily and avoid using momentum to swing your legs up.
9. Remember to stretch and cool down after completing the exercise to prevent muscle soreness and improve flexibility.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.