Machine Assisted Inverse Leg Curl (plate loaded)
The Machine Assisted Inverse Leg Curl (plate loaded) primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the Tibialis Anterior. It is a machine isolation exercise at beginner difficulty.
The Machine Assisted Inverse Leg Curl (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gastrocnemius (Medial), Gracilis, Sartorius, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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 Tibialis Anterior (calves)
How to Perform
Preparation
- Position ankles between padded supports, feet on platform, and knees on near-upper side of padded hump or on horizontal pad (depending on model).
- Position chest against padded roller with both arms wrapped under roller.
Execution
- With hips nearly straight, lower body by slowly straightening knees.
- Once knees are straight, return to upright kneeling position and 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.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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