Inverse Leg Curl

1. Setting Up:
- Adjust the leg curl machine to ensure the padded bar rests comfortably against the back of your lower legs (just above your ankles).
- Set the desired weight on the machine to match your fitness level.

2. Positioning:
- Kneel on the machine's pad, ensuring your knees are on the padded platform and your feet are off the ground.
- Grasp the handles or sides of the machine for stability.

3. Starting Position:
- Keep your back straight and engage your core. Your body should form a straight line from your head to your knees.

4. Movement:
- Slowly bend your legs at the knees to lift the padded bar towards your glutes. Focus on using your hamstrings for this movement.
- Lift until your lower legs are parallel to the ground. Avoid using your back or arms; the movement should be isolated to your legs.

5. Contraction:
- Hold the contraction at the top of the movement for a brief moment (1-2 seconds) to maximize engagement.

6. Returning:
- Slowly lower the padded bar back to the starting position, fully extending your legs without letting the weights touch down completely to maintain tension.

7. Repetitions:
- Perform 8-12 repetitions for 2-4 sets, depending on your fitness level.

8. Cool Down:
- After completing your sets, exit the machine carefully and stretch your hamstrings to prevent stiffness.

Tips:
- Maintain a controlled pace throughout the movement to avoid injury.
- Ensure your knees stay aligned and do not extend beyond your toes during the exercise.