The leg curl, also termed hamstring curl, is an isolated workout that is used to strengthen leg muscles and targets the hamstring muscles. Three major types of leg curl are standing, seated, and lying position. This exercise is performed by using a leg curl machine and a leg extension.
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In all the types of leg curls, movement of the leg is involved and the rest of the body remains immobile. This workout assures that there is a perfect balance between the front and back of the leg. You can do this exercise in the gym with the available leg curl equipment. You can also do some leg curl alternatives at home with your simple household items. Let us check out some benefits and versions of leg curl exercise.
Leg Curl Variations
Standing Leg Curl
How to do it with a machine
- Grab the handles of the leg curl machine. Stand with a slight bending position.
- Lift the leg curl pads on the back of your left leg. Do it slowly. Then change the position and lift the pad for your right leg.
- Ensure that your hips are stable throughout the whole movement, otherwise, there will be a strain on your hamstrings.
How to do it without a machine
- Standing on the floor with a slight distance between your feet.
- To maintain a balance, place your hand on a chair.
- Slowly bend your left knee towards your buttock.
- Repeat this movement slowly for about 15 reps for both legs.
Sleeping Leg Curl
How to do it with a machine
- For this type of variation, since you have to lie down your machine, you should be careful about adjusting your leg curl extension. The extension should be fitted tightly in presence of an instructor.
- Adjust your weight on the machine. Keep your hands holding the handle and maintain a neutral spine.
- Make sure that your feet remain straight during the entire movement, as you lift the extension with both the legs, breathe out.
- Repeat it slowly for some 10 reps.
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How to do it without a machine
- If you have just a dumbbell at home, then can easily perform this workout.
- Lie down on the floor on your stomach, by your hands folding and your head touching your folded hands.
- Place the low-weight dumbbell between your feet and slowly lift the dumbbell with your feet by bending your knees till your heels reach your buttocks.
- Do this for around 10 reps.
- You can do this workout with a ball too.
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Seated Hamstring Curl
How to do it with a machine
- The seated machines are a bit complicated, so make sure that you take the help of a gym instructor to do it.
- Once you have set your machine, adjust the seat of the machine according to your comfort and flexibility.
- Initially, keep your feet straight on the pads and then bring down the weight by bending your knees. Your posture should be erect throughout the movement.
- As you bring down the weight with your legs breathe out slowly. Repeat this around 15 reps.
How to do it without a machine
- You can do this workout while sitting on a chair and tying a resistance band to some steady object.
- Loop the band around your heels and try stretching it back and forth by bending your knee with your feet.
- Repeat this around 20 reps.
- The stretching helps to improve the core flexibility of your leg muscle.
Health Benefits
- Strengthing hamstrings and building overall stamina in the body is the key to remain fit and leg curl ensures muscle growth in the hamstrings.
- Practicing this workout with proper form and techniques will help you build your calf muscles and other muscle groups.
- After getting used to this workout, you will start noticing the improvement in mobility.
- Leg curl also targets the quads which in turn helps in balancing your muscles.
- Thigh muscles starts activating as soon as you start lifting slightly higher weight.
- It gives you protection from strained muscles while doing some daily chores.
- Deeper squats and pilates are possible if you start doing leg curls in your daily routine.
- It is a perfect choice of exercise for gym lovers and helps them achieve their workout goals.
- If you are prone to injuries then leg curl is a brilliant low-key workout to cure you as soon as possible.
- Due to its low-impact feature, it helps in flexibility and mobility in muscle tissues.
- The constant rotation and movement of knees in leg curls will further maintain healthy knee joints.
- Majority of the athletes focuses on building strong hamstrings by doing leg curls workout.
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