Leg curls, also known as hamstring curls, are a great exercise for targeting the muscles on the back of your thigh. Here’s a step-by-step guide on how to properly perform leg curls:
1- Start by setting up the leg curl machine. This can typically be found in most gyms and is usually a seated machine with a padded bar that you will place your ankles under.
2- Adjust the machine to fit your body by adjusting the seat and the positioning of the ankle pad. Make sure that your knees are comfortably resting on the pad and that the pad is securely in place.
3- Sit down on the machine and place your ankles under the padded bar. Make sure that your knees are aligned with the pivot point of the machine.
4- Grasp the handles on the side of the machine for support.
5- Slowly begin to curl your legs up towards your glutes, keeping your back pressed against the seat. Exhale as you lift and squeeze your hamstrings at the top of the movement.
6- Slowly lower your legs back to the starting position, inhaling as you lower.
7- Repeat the movement for the desired number of repetitions.
It’s important to keep proper form throughout the exercise to avoid injury and ensure that you are effectively targeting your hamstrings. Make sure to keep your back pressed against the seat and avoid swinging your legs or using momentum to lift the weight. Additionally, it is also important to use a weight that is heavy enough to challenge your muscles, but not so heavy that you cannot maintain proper form. Start with a lower weight and increase as you become stronger.
Leg curls can be incorporated into any leg or lower body workout, and can also be done as a standalone exercise. They are a great complement to other exercises such as squats and deadlifts that target the quadriceps. By targeting the hamstrings, leg curls can help improve overall leg strength and balance out muscle development.
To sum up, leg curls are a great exercise for targeting the muscles on the back of your thigh. It is important to use proper form, avoid swinging your legs and use a weight that is challenging but not too heavy. These can be incorporated into any leg or lower body workout and also can be done as a standalone exercise. It helps to improve overall leg strength and balance out muscle development.
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