Leg Curl Instructions. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Place the back of the lower leg on top of the padded lever (just a few inches under the calves) and secure the lap pad against your thighs.
Just above the knees.
Leg curling exercises are extremely effective, provided you’re training on a professional leg curl machine and perform the exercise accurately.
The eGym leg curling machine allows you to safely and comfortably strengthen the muscles on the back of your thighs.
The advantage of leg curl machines using a sitting position as opposed to lying down on the machine.
That you can train the hamstrings in greater isolation, putting less stress on the calves.
Aside from that, it’s much easier and more comfortable for your posture to get in.
Out of this type of leg curl machine, meaning that even people who have problems training face-down can train their hamstrings.
Benefits
While the primary benefits of leg curls are strengthening and improving flexibility in your hamstrings, the exercise also targets other muscle groups.
To do a leg curl, you pull your heels toward your buttocks from your position on the machine (either seated or prone).
This movement will smoothly pull the weights that are connected to the machine’s pulley system.
As you lower your feet back down, the resistance shifts slightly.
Which works your buttocks (gluteus muscles), thighs (quadriceps), and the front of the shins (tibialis anterior).
Having strong, flexible hamstrings is an important factor in your overall strength, balance, and stamina.
Hamstrings that can withstand the demands of your workout aren’t just helpful when you’re at the gym, however.
Their strength will also help you avoid injury as you go about your day-to-day life.
Good posture and balance protect your muscles as you do everything from play with your kids to household chores.
Overall strength and flexibility in these key muscle groups will also help you as your body ages.
Especially if you are prone to knee problems, joint, or back pain.
When leg curls are part of your overall strength training.
You are also contributing to improved cardiovascular strength and weight management.
Both of which are factors that can reduce and help prevent chronic pain.
Step-by-Step
Before you begin, you’ll want to become familiar with the machine leg curls are performed on.
The first time you try it out, you may want to have a trainer or fitness instructor show you the correct position and help you adjust the roller pad on the lifting bar.
- Start by lying flat on your stomach.
- Adjust the roller pad so that it rests comfortably on the back of your ankles, just above the heels. Check to make sure the pads aren’t too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
- Inhale and lightly grasp the support handles on each side of the machine.
- Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
- Inhale as you flex your knee and pull your ankles as close to your buttocks as you can.
- Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
- Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.
- Repeat for 8 to 12 reps.
To a certain extent, you can use your toes to target your hamstrings and calf muscles throughout the movement.
The hamstring can be targeted by dorsiflexing the toes (curling them toward the shin).
While the calf muscle(gastrocnemius) can be isolated by pointing your toes (plantar flexion).
