The Leg Curl might be executed from a seated position, but this hamstring blaster is no walk in the park.
Though it’s a challenging lower-body exercise, the Leg Curl is accessible and doable for beginners. The machine may look intimidating, but it’s easy to adjust and helps you maintain proper form throughout the movement.
Everything You Need To Know About The Leg Curl – In Brief
The Leg Curl is an exercise done on a machine to target the hamstrings. It uses resistance and a lower-leg flexing movement to accomplish this outcome, and it is most often done in a seated position.
Historical Basis Of The Leg Curl
Innovative weightlifter Sigmund Klein invented the first Leg Curl machine in the early 1900s. Though it was rudimentary compared to modern gym equipment, it accomplished the desired workout – and made Klein famous in the weightlifting community.
More About The Leg Curl
The Leg Curl is a no-impact, isolation exercise, making it appropriate for all fitness levels from beginner to advanced. Though it is considered unnecessary from a functional fitness perspective, many people find it an effective movement for hamstring health and fitness.
How To Prepare
First, you should stretch your hamstrings and your lower back. This helps to prevent injury.
Second, you’ll need to adjust the machine to properly fit your height.
Performing A Leg Curl Like A Pro In Five Easy Steps
The Leg Curl machine makes it easy to learn this exercise. Follow these five steps to get an intense hamstring workout:
- Sit on the Leg Curl machine so that your back is supported by the back pad.
- Put your lower leg onto the top of the lever pad, then make sure the lap pad is secure against your thighs. Hold onto the handles on each side and point your feet straight. This is your starting position.
- Exhale, then pull the machine’s lever back as far as you can by flexing at the knees and pulling back toward the back of your thighs. Keep your trunk stationary as you do this, holding the position for 1-2 seconds.
- Slowly inhale and return to the starting position.
- Repeat for your desired amount of repetitions.
NOTE: You should never use so much weight that you find yourself swinging your legs in uncontrolled movements. This could cause hamstring tears or lower back injury, so it’s best to begin with a low to moderate amount of weight and slowly increase over time.
Leg Curl Benefits
Increased lower leg strength and endurance are two benefits of this isolation exercise.
Additionally, strong hamstrings are important because they work to stabilize the kneecap. They also help you accelerate during athletic activities, as well as decelerate.
One Popular Leg Curl Variation
Once you master traditional, seated Leg Curls, you may want to try Weighted Reverse Leg Curls as a complementary movement. They also work the hamstrings, but in a different way.
Leg Curls are a great beginner hamstring workout, as the machine helps the user maintain proper form and safely learn the movement. If you’re interested in strengthening your hamstrings – or protecting the health of your kneecaps – Leg Curls are a no-brainer to add to your fitness regimen.