Leg Curl Exercise

Planning to use the leg curl machine for your routine? Well, its a great idea, just remember to do a 5-7 minute warm up routine before you start your weight training program. Also adhere to correct form and technique, when exercising, to avoid cramps and workout related injuries. There are many variants of the leg curl but each target the same muscle group, the hamstrings. The three different types of leg curls are seated leg curl, standing leg curl and lying leg curl.

Seated Leg Curl
In this variant of the leg curl program, sit on the leg curl machine so that your back is propped against the padded back rest and adjust the lever according to your height specification. Now place your legs in such a way that the back of your lower legs are positioned over the padded leg rest. Keeping your back straight hold on to the support handles on the side of the machine. From this starting position pull the leg rest towards your thighs without moving your torso. Try and get maximum range and then hold the position for one count, then go back to the starting position in a controlled manner. Exhale as you curl the legs towards your thighs, and inhale as you go back to the start.

Standing Leg Curl
On the standing leg curl adjust the machine according to your height and lean forward from the waist to rest your torso on the pad. Now position your right leg so that the leg rest is on the backside of your lower leg just above the ankle. The front of your right leg should be positioned on the machine rest and hold the side handles of the machine for stability, this is your start position. Now curl your right leg towards your right thigh go as up as possible and hold the position for 1 count. Then, slowly get back to the start position in a controlled manner. Exhale as you curl your leg, and inhale as you let it back down.

Lying Leg Curl
For this lie on your stomach on the leg curl bench and adjust it to fit your height specifications. Position your legs under the leg rest so that the padded lever is on the back side of your legs, just between your calves and ankles. Keep your toes straight and grab the bars on side of the machine to get stability and stop your torso from moving when you curl your legs. From this starting position curl your legs towards your thighs, without lifting your upper legs from the platform. Exhale as your curl your legs all the way up and hold the position for 1 count and then let your legs back down in a controlled manner. Inhale as you let them down back to the start position.