Reverse leg curls, often performed on a reverse hyper extension machine, strengthen your hamstrings and glutes. Here's how to do them correctly:
Getting Started: Positioning Yourself on the Reverse Hyper
- Find your machine: Locate a reverse hyper extension machine. These machines vary slightly in design, but the core function remains the same.
- Hip Placement: As shown in the video reference, position your hips on the padded section of the machine. You should feel secure and supported. Think of it like preparing to jump out of a pool; your hips will be firmly on the machine.
- Handle Grip: Grasp the handles provided. Maintain a firm grip throughout the exercise to ensure stability.
Performing the Reverse Leg Curl:
- Starting Position: Begin with your legs extended and hanging down. This is your starting position. Your back should be flat against the pad.
- The Curl: Slowly curl your legs upwards, focusing on contracting your hamstrings and glutes. Do this in a controlled manner. The movement should primarily originate from your hamstrings and glutes, not your lower back.
- Top Position: At the top of the movement, your legs should be bent at the knees. Briefly pause, maintaining tension.
- Controlled Lowering: Slowly lower your legs back to the starting position in a controlled manner, resisting the weight. Avoid letting your legs simply drop.
- Repetitions: Perform the desired number of repetitions.
Important Considerations:
- Proper Form is Crucial: Maintain good posture throughout. Avoid arching your back excessively.
- Progressive Overload: Gradually increase the weight or resistance as you get stronger.
- Listen to Your Body: If you feel any pain, stop immediately and consult a professional.
The provided video reference demonstrates the proper positioning on the reverse hyper machine and emphasizes the leg curl movement. The described action of "jumping out of a pool" helps visualize proper hip placement for stability and correct execution.
