Exercise Name: Lying Leg Curls
Target Muscle Group: Hamstrings
Equipment Needed: Lying Leg Curl Machine
Instructions:
- Starting Position:
- Lie face down on the leg curl machine with your legs extended and your knees aligned with the machine’s pivot point.
- Position the padded lever or roller against the back of your lower legs, just above your heels.
- Adjust the machine’s settings, if necessary, to ensure proper alignment and comfort.
- Grip the handles or sides of the machine for stability and to help maintain proper form.
- Execution:
- Begin the movement by curling your legs upward towards your glutes by bending your knees.
- Focus on using your hamstrings to perform the movement, and keep your upper body still and stable.
- Exhale as you curl the weight up, contracting your hamstrings fully.
- Return:
- Inhale as you slowly lower your legs back to the starting position, extending your knees and allowing the weight to descend under control.
- Avoid letting the weight stack slam down, and maintain tension in your hamstrings throughout the movement.
Tips:
- Controlled Movement: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Range of Motion: Ensure you curl the weight up as far as possible without discomfort, and fully extend your legs back to the starting position.
- Body Position: Keep your hips pressed into the bench and avoid lifting them off the pad during the exercise.
- Breathing: Exhale as you curl the weight up and inhale as you lower it back down.
Common Mistakes:
- Using Momentum: Avoid using momentum or swinging your legs to complete the exercise. Focus on isolating the hamstrings.
- Incomplete Range of Motion: Ensure you perform the exercise through the full range of motion by fully extending and curling your legs.
- Arching Back: Keep your lower back pressed against the bench to prevent unnecessary strain.
Modifications:
- Beginner: Start with lighter weights to master the form and gradually increase the load as you build strength.
- Advanced: To increase difficulty, use heavier weights, perform the exercise with a pause at the top of each rep, or incorporate single-leg curls.
Lying leg curls are an effective exercise for targeting and strengthening the hamstrings. Incorporate them into your workout routine to improve hamstring strength, muscle definition, and overall lower body stability.
