Leg Curl
The Leg Curl is an isolation exercise that mainly works the hamstrings (the back of the thighs). This exercise is important for strengthening and balancing the muscles in the legs, which can help reduce the risk of injury and improve overall lower body strength.
Correct Execution and Technique
Follow these steps to perform the leg curl correctly:
- Lie flat on the leg curl machine, with your ankles placed under the foot pad.
- Grip the side handles for stability and keep your back flat against the bench.
- Exhale as you bend your knees and pull the foot pad towards the back of your thighs, while tightening your hamstrings.
- Control the movement as you lower the foot pad back to the starting position and inhale.
Common Errors
Avoid these common mistakes to maximize the effectiveness of your exercise:
- For fast movement: Perform the exercise slowly and controlled to maximize muscle activation.
- Lift the hips: Keep the hips in contact with the bench throughout the exercise to avoid unnecessary strain on the lower back.
- Wrong angle of the ankles: Keep the feet neutral or point them slightly towards the calf for better muscle activation.
Video: Leg Curl demonstrated by a female athlete
Alternative technique for Leg Curl
Modifications and Variations
For beginners, you can reduce the weight to focus on the technique. Experienced athletes can try seated leg curls or use an exercise band to vary the resistance and challenge the hamstrings from different angles.
Repetitions and Sets
Perform 3 sets of 10-15 repetitions for muscle building. Gradually increase the weight as you get stronger.
Breathing technique
Inhale as you lower the weight and exhale as you lift it. This helps you maintain control and stability throughout the exercise.