Weighted Inverse Leg Curl

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Weighted Inverse Leg Curl

Instructions

Preparation

Adjust padded supports and kneel upright in apparatus. Position knees against large roller pad or near-upper side of padded hump, ankles between padded supports, and feet on platform. Hold weight to chest or behind neck.

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 Weighted Hamstring Raise. Exercise can be performed without added weight until more resistance is needed. If weight is positioned behind head, neck extensors act as stabilizers

Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. Also see Inverse Leg Curl comments and Arm Position During Waist Exercises.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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