Band-assisted Inverse Leg Curl
The Band-assisted Inverse Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the Adductor Magnus, Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Rectus Femoris, Tibialis Anterior. It is a band isolation exercise at beginner difficulty.
A band isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Execution: Lower body until horizontal by straightening knees. Raise body by flexing knees only allowing hips to bend slightly. Repeat. Comments: This movement emphasizes the short head of biceps femoris and other knee flexors listed since keeping hips nearly straight throughout movement causesactive insufficiencyin other three heads of hamstring, especially when moving toward fully upright position. This occurs because thesebiarticular musclesare simultaneously shortened at both the hip and knee joints thereby reducing theirtension potential. In contrast,dorsal flexionof ankle reduces active insufficiency of Gastrocnemius allowing it to assist inknee flexion.
Alternative Exercises
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