How to Do a Leg Curl
Performing a leg curl effectively strengthens your hamstring muscles. There are two main variations: lying leg curls and seated leg curls. Both use a machine, but the execution differs slightly.
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Positioning: Lie face down on the leg curl machine, securing your ankles under the padded roller. Your hips should be firmly planted on the machine's pad, and your body should be straight from your shoulders to your knees.
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Execution: Exhale and curl your legs upward, pulling your heels towards your buttocks. Focus on squeezing your hamstrings at the top of the movement. Slowly lower your legs back to the starting position while inhaling.
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Breathing: Exhale during the concentric (lifting) phase and inhale during the eccentric (lowering) phase. This helps control the movement and maximizes muscle engagement. (As noted in the YouTube video: How To: Prone Leg Curl (Cybex)).
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Control: Maintain a slow, controlled tempo throughout the exercise. Avoid using momentum to lift the weight.
Seated Leg Curl
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Positioning: Sit in the seated leg curl machine, positioning your legs under the padded roller. Your back should be straight, and your feet should be flat on the floor. Keep your abs braced to maintain proper posture. (Referencing the NASM guide: How to Perform the Seated Leg Curl).
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Execution: Similar to the lying leg curl, exhale and curl your legs upward towards your buttocks, focusing on hamstring contraction. Slowly lower the weight while inhaling.
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Breathing and Control: Same principles as above – controlled movements and proper breathing are key.
Choosing Between Lying and Seated Leg Curls
Both variations target the hamstrings, but the seated variation might engage the lower hamstrings more. Choosing the best variation depends on personal preference and comfort. (As discussed in the Quora thread: What's the different between seated leg curl and lying leg curl?)
Safety Considerations
- Start with lighter weights to master the form before increasing the load.
- Maintain proper form throughout the entire exercise to prevent injury.
- Stop if you experience pain.
