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| Primary
Movers:
Hamstrings - Biceps Femoris, Semimembranosus, Semitendinosus Secondary
Movers:
Gluteals, Calves |
Click
the Professor to review the anatomy of the Hamstrings. |
The
Leg Curl exercise is the most common hamstring
exercise you will see in the gym, though the hamstrings are actually one of the
most neglected parts on the body (this may be because you can't see them in the
mirror).
How
to do it:
- Lie
face down on a Leg Curl machine, chest flat on it and hands gripping on the handgrips.
- The back of your ankles
should be against the pads and your knees should be in line with the rotating
cam of the machine.
- Curl
your legs up, keeping your hips down against the bench.
- Squeeze
at the top then lower slowly back down.
- Do
not use momentum to swing the weight up as this will reduce the effectiveness
of the exercise
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- Do not allow your
hips to come up off the bench as you curl up. This takes tension on the hamstrings
and can place it on the lower back and glutes.
- A
good Leg Curl machine will not have a flat bench but will be bent slightly. You
can accomplish this on a flat-benched machine by placing a towel under your hips.
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Tricks:
- Begin
the motion by first (keeping your legs perfectly stiff and straight) lifting your
thighs slightly off the bench solely with the glutes, extending at the hip.
- This
action will force your pelvis against the bench and will prevent your butt from
coming up off the bench, which reduces tension on the hamstrings.
Common
Errors: - The
glutes come up during the exercise - this takes some of the tension
off the hamstrings, using the glutes to assist. This can place undue pressure
on the lower back and reduces the effectiveness of the exercise. Using the trick
listed or having a partner hold your hips down can help. Using too much weight
can force you to have to lift your glutes. If this is the case, reduce the weight
and concentrate on keeping your hips down.
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