"As a bodybuilder, fitness instructor, and personal trainer, I am always looking for new and effective variations to the "meat and potato" workout material. This e-book has provided renewed excitement and motivation. I look forward to getting into the gym to try some of these great exercises." - C. Kwan

Click here for more information
Return to BetterU Home!

Sign up for BetterU News (click here now for a sample), our free monthly newsletter, and learn how you can...

  • burn fat around the clock with powerful nutrition and exercise tips that switch on your metabolic furnace
  • build muscle and strength using groundbreaking new training techniques you won't find anywhere else
  • discover unique and exciting, never-before-seen exercises (you definitely won't find these anywhere else)
Email
PLUS - Get 2 free fitness eBooks just
for signing up! ($30 value)

The Leg Curl Exercise for the Hamstrings/Thighs


 
Personal Training
Free Library
Advanced Training
Fitness Features
Link Directory
Fitness Equipment Reviews
Fat Loss
Muscle and Strength
 

Read About Our Groundbreaking Training eBooks now!
Hybrid Training
The Best Abdominal Exercises You've Never Heard Of
Metabolic Surge - Rapid
Fat Loss
The Best Exercises You've Never Heard Of
Gluteus to the Maximus - Build a Bigger Butt Now!
Specialization Training

 


 
Exercise Pages

 


Leg Curls
Home -> Advanced Training -> Exercise Technique -> Leg Curls

Primary Movers:
Hamstrings - Biceps Femoris, Semimembranosus, Semitendinosus

Secondary Movers:
Gluteals, Calves

Anatomy of the Hamstrings

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
Bottom position of the leg curl exercise

Top position of the leg curl exercise
  • 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.


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.



 
 

Go To Powerful Training Secrets NOW!

If you like the unique training information you've found on this site, you're going to LOVE what you'll find on my new site PowerfulTrainingSecrets.com...

How To Pile On Rock-Solid Lean Muscle Using Totally Unheard-Of Exercises and "Never-Before-Seen," Plateau-Shattering Training Techniques

How To Rip The Fat Right Off Your Body With Cutting-Edge Exercise and Nutritional Strategies

How To Build Jaw-Dropping Brute Strength Working With Both The Most Fundamental AND The Most Innovative Training Techniques Around

How To COMPLETELY ELIMINATE Any Trace Of Boredom You've Ever Had In Your Workouts

And I want to offer you a "NO TIME LIMIT, NO OBLIGATION" free trial membership to my new site "Powerful Training Secrets" RIGHT NOW!

Your FREE membership is PACKED with info like I described above (muscle-building, strength training, unique exercises, fat loss and more!), plus you'll get regular emails with even MORE incredible tips. There is NEVER any obligation and you are free to cancel your membership any time you want!

First Name
Primary Email

Your email address is STRICTLY confidential and will not be shared with ANYONE!

No, thanks. At this time, I'd just like to learn more about "Powerful Training Secrets" without signing up for a FREE membesrhip!

 

 
 

   
Click here to ask us a question!
Contact Us
df

powered by FreeFind


BetterU Site MapCopyright 2006 BetterU, Inc. ©
  
BetterU@fitstep.com  
  p:  Toll Free (888) 361-6023   
Privacy Policy
Terms of Service