Self-Assisted Inverse Leg Curl

1. Start by setting up the leg curl machine or equivalent apparatus to securely hold your lower legs just above your heels.

2. Stand upright with your legs locked into the machine, ensuring the pads are comfortably resting on your lower legs.

3. Begin the movement by slowly leaning forward with a straight body, keeping your hip hinge fixed without bending at the waist.

4. Descend as low as you can maintain control, using your arms to decelerate your descent. Your arms should be in front of you, ready to assist.

5. Once you have reached the bottom position, press your hands into the ground to assist in curling your legs and returning to an upright position.

6. Use your hamstrings to pull yourself back up, while your arms aid in the movement, as necessary.

7. Return to the starting position with a controlled movement, resisting the temptation to jerk or bounce.

8. Repeat for the desired number of repetitions and sets.

Safety and Tips: Make sure the machine is properly adjusted for your height and leg length before commencing the exercise. Move in a controlled manner throughout the exercise to avoid any sudden movements that could lead to injury. This exercise can be quite challenging, so proceed with caution and consider having a spotter when attempting it, especially at the beginning. Focus on a slow eccentric (lowering) phase to maximize muscle tension on the hamstrings. Engage your core throughout the exercise to maintain stability and protect your lower back. It's essential to warm up properly before engaging in this advanced movement to prevent hamstring strains.

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