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THE REVERSE LEG CURL


Looking for a lower-body makeover? So is figure pro Jessica Paxson-Putnam. The January/February Hers cover model uses a diverse assortment of exercises, including the reverse leg curl, to build her stageworthy legs

By Mark Thorpe | Photos by Ian Logan

>> For M&F Hers cover model Jessica Paxson-Putnam's complete leg program and more tips on execution and intensity, pick up the January/February 2009 issue, on newsstands now!

If you're looking for an extraordinary pair of legs, then you need to train extraordinarily hard. That means heavier weight, more challenging exercises and a love (read: tolerance for) that next-day soreness that comes with high-octane leg training.

When it comes to your exercise selection, there's no overlooking the importance of multi-joint staples like squats, lunges and step-ups. But if you're looking to really initiate a deep burn, then try bombarding your hamstrings and glute-ham tie-in with the reverse leg curl. This advanced exercise, which should only be attempted as written by those with decent hamstring strength to begin with - and that's only after a few specific warm-ups for your hammies - puts a heavy burden on this crucial muscle group and gives your legs that great front-to-back depth that is the hallmark of figure pros.

Here, Jessica explains the abc's of how to do it right.

REVERSE LEG CURL

TARGETS: Hamstrings, glute-ham tie-in

START: Get in an upright position on your knees, facing away from your partner. Have him/her hold your feet securely.

EXECUTION: Contract your hamstrings and lower your torso toward the floor as slowly as possible, catching yourself with your hands in push-up position. Flex your hamstrings and press yourself up with your arms to return to the start, keeping your back flat.

JESSICA SAYS: "Since this is more of an advanced move, make sure your partner is physically able to press your feet into the floor during the entire exercise."

RELATED ARTICLES:
LOWER-BODY BOOT CAMP
LONG-LASTING LEGS
4 TIPS FOR STRONGER, LEANER LEGS     

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