The Inverse Leg Curl is an exercise that targets the hamstrings, glutes, and lower back muscles. It is typically performed on a pull-up cable machine and requires the use of ankle straps to secure the feet.
How to perform
To perform the Inverse Leg Curl on a pull-up cable machine, follow these step-by-step instructions:1. Adjust the cable machine so that the cable attachment is at ankle height.
2. Attach the ankle straps to the cable attachment and secure them around your ankles.
3. Lie face down on the floor with your legs straight and your ankles secured in the ankle straps.
4. Grasp the handles of the cable machine for stability.
5. Engage your core muscles and lift your legs off the floor, keeping them straight.
6. Bend your knees and bring your heels towards your glutes, squeezing your hamstrings and glutes.
7. Slowly return to the starting position, keeping control of the movement.
8. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise and avoid swinging or using momentum to lift your legs. Start with a lighter weight and gradually increase as you get stronger. This exercise can also be performed unilaterally by working one leg at a time.
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.