How do I perform a leg curl?

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Here's how to do leg curls:

Seated leg curl: Begin by sitting in a seated leg curl machine and placing your heels over the roller pads. Lower the leg restraint over your thighs so that they are secure. Slowly press your feet downward as far as comfortably possible, contracting your hamstrings when your knees are fully bent. Then reverse direction and return to the start position.

Kneeling leg curl: Begin by kneeling in a kneeling leg curl machine, placing your left heel underneath the roller pad. Place your forearms on the restraint pads for support. Slowly lift your left foot upward, stopping just short of touching your butt or as far as comfortably possible. Contract your left hamstring, and then reverse direction, returning to the start position. After performing the desired number of repetitions, repeat the exercise with your right leg.

Lying leg curl: Begin by lying facedown on a lying leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machine's surface, slowly lift your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings, and then reverse direction, returning to the start position. To increase stress to the hamstrings, choose a machine that permits a bend at the hips. To perform the move at home, attach ankle weights to both ankles. Lie down on a bench and perform the move as described.

Standing leg curl: Begin by attaching a cuff to a low cable pulley and then securing the cuff to your right ankle. Position yourself so that you are facing the weight stack, and grasp a sturdy portion of the machine for support. Slowly flex your right knee, stopping just short of touching your butt with your foot as far as comfortably possible. Contract your right hamstrings, and then reverse direction, returning to the start position. After performing the desired number of repetitions, repeat the exercise with your left leg. At home, attach a strength band to a stationary object and then fasten it to your ankle. Grab on to a stationary object and perform the move as described.
At the hamstring curl machine, place the strap or bar around the heel of one foot. Draw-in and brace your abdominals, and squeeze your glutes. After determining the correct amount of resistance for the exercise, begin the movement by bringing the heel of your foot up towards your glutes, curling your leg.  Hold the top position for a second, and slowly lower the weight with control. Repeat the movement.


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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.