Sunday, March 3, 2024

Lying Leg Curls

BeginnerLying Leg Curls

The lying leg curl is a versatile machine-based exercise for the legs, mainly targeting the hamstrings. It is an effective alternative to the seated leg curl, as the open hip angle of the lying curl may activate more glute and calf muscles. It is typically used for moderate to high repetition sets, such as 8-12 reps or more, as part of a leg pre-exhaust routine or as a muscle-building movement for lower-body training. It is a great way to add variety to your leg day workouts and can be used to train for both strength and muscle size. The lying leg curl can be done using either a standing machine or a seated machine. When using a standing machine, the user will need to lie on their stomach on the bench while placing their feet on the padded roller. With a seated machine, the user will need to sit on a bench and place their feet on the roller. Both types of machines offer resistance that can be adjusted to the desired weight. The lying leg curl is a fantastic exercise for increasing the strength and size of the hamstrings. It can also be used to target other lower body muscles, such as the glutes and calves, depending on the angle of the hip. It is a great exercise to add to any lower body workout routine and can be used to help build strength and muscle size.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Machine

Benefits Of This Exercise

  • The lying leg curl is a great exercise for increasing the strength and size of the hamstrings.
  • It can also be used to target other lower body muscles, such as the glutes and calves, depending on the angle of the hip.
  • It is a great exercise to add to any lower body workout routine and can be used to help build strength and muscle size.
  • It is an effective alternative to the seated leg curl, as the open hip angle of the lying curl may activate more glute and calf muscles.
  • The lying leg curl can be done using either a standing machine or a seated machine.
  • It is typically used for moderate to high repetition sets, such as 8-12 reps or more, as part of a leg pre-exhaust routine or as a muscle-building movement.
  • Many lifters say they "feel" this movement more effectively than seated leg curls.
  • It is a great way to add variety to your leg day workouts and can be used to train for both strength and muscle size.

Step by Step Instructions For Lying Leg Curls

  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
  5. Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.
  6. Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.

Warm Up Tips

  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.

Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only

Lying Leg Curls Safety Tips

  1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
  2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
  3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Safety Tips for Lying Leg Curls:

  1. Start with a warm-up: Before performing lying leg curls, make sure to warm up your leg muscles with some light cardio exercises or dynamic stretches. This will help prevent injuries and prepare your muscles for the workout.
  2. Use proper form: Maintain proper form throughout the exercise to avoid straining your back or hamstrings. Keep your torso flat on the bench

Incorporating Into Other Workouts

To incorporate the lying leg curl into your workouts, follow these steps: 1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs, just a few inches under the calves. Make sure to use a leg curl machine that is angled, as this is more favorable for hamstring recruitment. 2. Keep your torso flat on the bench and ensure your legs are fully stretched. Grab the side handles of the machine and position your toes straight. This will be your starting position. 3. Exhale as you curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second. 4. Inhale as you bring your legs back to the initial position. Repeat for the recommended amount of repetitions. Note: Be cautious not to use too much weight that causes swinging and jerking, as this can lead to lower back and hamstring injuries. Variations: - You can try different foot positions to target different areas of the hamstrings. - For advanced trainees, you can perform the movement with a dumbbell held between your feet, with the help of a partner. - To isolate each leg individually, you can perform the exercise one leg at a time. The lying leg curl is a versatile exercise that can be used for moderate to high repetition sets, such as 8-12 reps or more. It can be incorporated into

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