The leg curl is the form of isolation exercise which targets the posterior part of the leg, more specifically said hamstring muscle and calf muscles. The leg curl exercise can be done in multiple positions which offers a wide range of benefits. It is considered to be the best workout regime to build lower body strength.
Leg Curl also known as Hamstring curl, which especially targets calf muscles, hamstrings, shins, and quads. To do this you only need a leg curl machine, or in some cases you don’t require any equipment. It is a beginner level workout.
How to do the leg curl exercise
Lie with face down on the leg curl machine, then stretch your legs completely. The roller pad of the machine should rest above a few inches over your calves, it can be above the heels. Hold the support handles on both sides of the machine
- First, exhale and move your knees, then gradually pull your ankles close to the buttock ( as much as you can). Hold your hips tightly on the bench
- Hold tightly
- Finally inhale while you comeback your feet to the initial point in slow motion, then control the movement
Benefits of doing Leg Curl
As earlier we said leg curl targets the hamstrings such as Semitendinosus, biceps semimembranosus, biceps femoris and Calf muscles such as gastrocnemius and Soleus muscles. When you are lowering down your feet, your buttock, especially gluteus muscles, thighs or quadriceps and tibialis anterior or the front of the shins get activated.
If you’ve strong, flexible hamstring muscles, you can easily do a high intensity workout for core strengthening. It not only strengthens the lower part of the body, but also improves balance, and stamina. Research also found that hamstring strength provides you better sports performance especially when performing sprint-based training and movements.
Strong hamstrings are not only good for sports-persons, but also benefit common people. It basically conditioning the hamstring muscles which can help you to avoid injury in regular activities particularly where lower body parts are actively engaged. Major day to day activities involve lower body parts such as doing household chores, playing with kids, shopping etc.
Strength and adaptability in this muscle gathering will likewise help as your body ages-particularly assuming you are inclined to knee issues or have joint or back pain
Other forms of Leg Curls
You can perform leg curl in various way to expertise the level and achieve desirable fitness goal
Standing leg Curl
Beginners may prefer to do leg curls at standing position. Standing leg curls demands less amount of hamstring strength as you need to perform it without loads or heavy weights, To perform standing leg curls, firstly, stand with feet hip width apart, then shift your weight onto single leg, then gradually bend the other leg at the knee, then bring that foot near the butt. Lastly lower the foot and do it again with another side.
Standing leg Curl with Resistance Band
Adding a resistance band to the standing leg curl is one of the best ways to develop strength in the hamstring muscles and the calves. It is the best non-equipment workout. One can do it at home. Place the band just above the ankle and uplift the foot against the resistance.
Seated leg Curl
You might incline toward the situated leg twist variety in the event that it is awkward for you to be in an inclined position or on the other hand assuming you have lower back or neck torment. The other advantage to situated twists is that the machine’s plan keeps you from lifting your legs as you twist.
While doing situated leg twists, the thigh cushion should rest simply over the knees and the lower leg cushion straightforwardly underneath the calf
Nordic Hamstring Curl
Here instead of keeping the body stationary and moving the lower part of the body, the Nordic hamstring curl keeps the lower leg fixed while you move the rest of the body. Modern research said that Nordic curls reduce the risk of hamstring injury. There are multiple variations which involve kneeling on the floor and stabilizing the ankle beneath a stationary object, then leaning in the forward direction at the knee.. While you control your body’s forward lean, the curl demands more core muscle strength than another variation
Leg Pad Too High
If the padded level is at extreme Height on your calves, this may put enough pressure on your Achilles tendon and decrease the range of motion.
Not using the right weight
To perform a leg curl properly, always start with nominal weight. Initially you don’t want to put pressure on your body to overcome the lifting efforts on the hip and flexing the back. If you want to build muscle mass then gradually increase the amount of weight, but remember don’t overload it.Do all these forms with a strong grip. For that you should practice grip strengthening exercise with hand Grip Strength Trainer