Description:
The Seated Leg Curl is an isolation exercise that targets the hamstrings. This exercise involves curling a weighted lever towards the back of the thighs while seated, making it an effective movement for strengthening and developing the hamstrings.
Benefits:
- Isolates and strengthens the hamstrings.
- Improves lower body stability and mobility.
- Supports knee joint health and function.
- Enhances muscle definition and symmetry in the legs.
Profile:
| Equipment: | Leg Curl Machine |
| Type: | Machine |
| Tempo: | 2-1-2-0 |
| Level: | Beginner |
Muscles:
Classification:
| Utility: | Basic |
| Mechanics: | Isolation |
| Force: | Pull |
Instructions:
- Step 1: Adjust the seat and pad of the leg curl machine to fit your height. Sit down and position your legs under the padded lever, with your ankles just below the pads.
- Step 2: Grip the handles or the sides of the seat for support. Keep your back pressed against the backrest.
- Step 3: Curl your legs as far as possible towards the back of your thighs by contracting your hamstrings.
- Step 4: Hold the contraction briefly at the bottom, then slowly return to the starting position.
- Repeat the movement for the desired number of repetitions.
Common Mistakes:
- Using too much weight and relying on momentum
- Not adjusting the machine correctly for your body
- Not fully contracting the hamstrings
- Allowing the lower back to round or arch
To avoid these mistakes, focus on maintaining proper form, using a controlled tempo, and adjusting the machine to fit your body properly.
Variations:
- Lying Leg Curl
- Standing Single-Leg Curl
- Swiss Ball Hamstring Curl
- Resistance Band Leg Curl
- Nordic Hamstring Curl
Links to each variation will be provided as they are added to the website.
Safety Tips:
- Keep your movements controlled to prevent strain on the knee joints.
- Engage your core to maintain stability and prevent lower back strain.
- Warm up your hamstrings and knees before starting the exercise.
- If you experience discomfort or pain, stop the exercise and consult with a trainer.
Additional Information:
The Seated Leg Curl is a valuable exercise for isolating and strengthening the hamstrings, making it an excellent addition to lower body workouts. It helps to improve muscle balance, support knee health, and enhance overall leg development. Incorporating the Seated Leg Curl into your routine can aid in preventing injuries and enhancing athletic performance.
EXERCISES
