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Leg CurlsThe leg curl helps develop the muscles of the hamstrings. These are the muscles at the back of the thighs, they cause the leg to bend at the knee and act similar to the biceps of the arm. The leg curl stresses the hamstrings directly, but as with most isolation exercises, not much weight can be used. As a result the intensity that can be placed on these muscles is fairly low and means it's hard to build up much muscle mass in the hamstrings by just doing leg curls. Building large hamstrings requires the use of stiff-legged deadlifts. However, leg curls are still a great exercise for overall development of the legs.
How to perform Leg Curls: Lie face down on the flat, padded surface of the machine with your knees at the edge of the pad towards the lever arm of the apparatus. Hook your heels under the roller pads of the machine and fully extend your legs. Grasp the handles at the sides of the machine to steady your body in position as you do the exercise. Make sure that your hips are held firmly against the surface of the machine, and slowly bend your legs as completely as possible. Hold the top position of the movement for a slow count of two to maximize the peak contraction effect of the exercise. Slowly lower the weight back to the starting point, and repeat the movement for an appropriate number of repetitions. Leg Curls Start:
Leg Curls Midway Point:
Breathing technique when doing Leg Curls. Breathe in as the weight is lowered, exhale as the weight is lifted. Leg Curls exercise tips:
Try to keep your feet flexed during the entire
exercise to limit the contraction of your calf muscles.
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