Inverse Leg Curl

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Inverse Leg Curl

Instructions

Preparation

Adjust padded supports and kneel upright in apparatus. Position knees on near-upper side of padded hump, ankles between padded supports, and feet on platform. Place arms behind back, across chest, or bent beside head depending on desired intensity.

Execution

Lower body until horizontal by straightening knees. Raise body by flexing knees only allowing hips to bend slightly. Repeat.

Comments

This is an advanced exercise performed on Glute Ham Raise Apparatus. This movement is also known as Hamstring Raise. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. Also see Inverse Leg Curl comments.

Easier

Movement is easiest with hands behind hips as shown and when knees are positioned slightly further down on hump. Also consider the Glute-Ham Raise or performing self-assisted version.

Harder

Exercise can be made more challenging by placing arms across chest or even harder by placing hands on head or beyond head. See Arm Position During Waist Exercises. Movement is also harder with knees are positioned slightly higher on hump. Exercise can also be performed with additional weight.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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