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.
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
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 Tibialis Anterior (calves)
Instructions
- 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.
Alternative Exercises
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