The leg curl is a great isolation exercise for targeting the hamstring muscles. These are the muscles located on the back of the legs. The hamstrings work in the same way that the biceps do on the arms. The leg curl exercise is to the hamstrings what the preacher curl is to the biceps. Focus and proper execution are key to ensuring good results without injury.
Difficulty: Average
Time Required: 30-40 seconds depending on amount of repetitions performed and setup time.
Here's How:
- Adjust the machine lever to fit your height and lie face down on the leg curl machine. The pad of the lever should be placed just a few inches under the calves.
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also angle them inwards to emphasize the inner hamstrings or outwards for emphasis on the outer heads). This will be your starting position.
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
- As you inhale, slowly bring the legs back to the initial position.
- Repeat for the recommended amount of repetitions.
Tips:
- Use a machine where the pad is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment. See the machine used on the picture.
- Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees.
- Finally, it is also possible to just use one leg at a time for better isolation.
- There are a few other variations the leg curl: Seated Leg Curls, Standing Leg Curls and Cable Leg Curls.
- Do not ever use so much weight on the exercise that you start using bad form. It is extremely easy to tear the hamstrings and also to risk lower back injury.
What You Need
- Leg Curl Machine
