Inverse Leg Curl

Introduction

This tutorial provides a step-by-step guide on how to effectively use the Westside Inverse Leg Curl machine, as demonstrated by Alan Thrall. This unique piece of equipment is designed to assist with hamstring exercises, specifically targeting the hamstrings through a controlled movement. Whether you are new to this machine or looking to refine your technique, this guide will help you understand its setup and usage.

Step 1: Set Up the Machine

• Adjust the Chest and Ankle Supports:

  • Start by moving the chest piece and ankle supports out of the way for easier entry.
  • Use the adjustment pin to position them appropriately.

• Position the Foot Plate:

  • Adjust the foot plate based on your height.
  • If you are taller, move the plate back; if shorter, move it closer to the knee pad.
  • Ensure your knees are centered in the knee pad and your feet touch the plate.

• Tighten the Foot Plate:

  • Loosen the tightening knob to adjust the foot plate, then pull the pin to move it to the desired position.
  • Once adjusted, tighten the knob securely.

Step 2: Get Into Position

• Entering the Machine:

  • Avoid using the machine’s support bar for balance while getting in.
  • Place your knees on the pads and position your feet correctly.

• Adjust the Ankle Support:

  • Pull the pin to lower the support bar onto your ankles.
  • Ensure it is secure by tugging on it to confirm it won't move during your exercise.

Step 3: Adjust the Chest Support

Position the Chest Support

• Pull the pin to adjust the chest support closer to your body, aiming for nipple or upper chest height.
• Loosen the knob to raise or lower it as needed, then tighten it to secure.

Step 4: Load the Machine

Add Weight

• The loading pin at the bottom is where you add weights for assistance.
• Remember, more weight means more assistance; less weight increases difficulty. For beginners, consider starting with a heavier weight for support.

Step 5: Execute the Movement

• Performing the Curl:

  • Start with your hands positioned where comfortable (in front, to the sides, or behind).
  • Slowly lower your body, resisting the movement with your hamstrings until your thighs touch the pad.
  • Pull yourself back up using your hamstrings, keeping your hips aligned under your shoulders.

• Common Mistakes to Avoid:

  • Do not overextend your legs or let your thighs rest on the pad; this reduces the effectiveness of the exercise.
  • Maintain control and avoid using momentum by keeping your body stable throughout the movement.

• Use of Handles:

  • If you struggle to return to the starting position, use the handles at the bottom for assistance.

Step 6: Completing Your Session

• Exit the Machine:

  • Pull the pin to adjust the chest piece out of the way.
  • Lift the ankle support bar and exit the machine carefully.

• Post-Exercise Care:

  • Wipe down the machine after use and return any weights to their proper place.

Conclusion

Using the Westside Inverse Leg Curl machine effectively requires proper setup and technique. By following these steps, you can maximize your hamstring training while ensuring safety and efficiency. Remember to adjust the weight according to your fitness level and focus on controlled, deliberate movements throughout your workout. Happy training!