Assisted Inverse Leg Curl

1. Kneel on a pad with your ankles secured under a stable anchor or held by a partner.
2. Attach the assistance band around your torso or set the machine's counterweight to reduce the load.
3. Keep your body in a straight line from knees to head, with your hips fully extended.
4. Slowly lower your torso forward by letting your knees bend, resisting the fall with your hamstrings.
5. Lower as far as you can while staying in control, letting the assistance take over near the bottom.
6. Use your hands to catch yourself gently if needed, then push back to the upright kneeling position.
7. Perform 5 to 8 slow reps, focusing on the lowering phase rather than speed.

Common Mistakes

• Bending at the hips instead of the knees: Folding forward from the waist turns this into a different exercise. Keep the hips locked straight and let the knees do the bending.
• Dropping too fast: Letting gravity win removes the eccentric hamstring work that makes this exercise effective. Lower yourself as slowly as your strength allows.
• Using too little assistance: Setting the band or counterweight too light can cause an uncontrolled fall. Start with more assistance and reduce it as you get stronger.
• Unsecured ankles: Loose ankle padding lets your feet slip mid-rep. Make sure the anchor or partner grip is firm before you start lowering.