Exercise The Right Way − The Leg Curl
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Exercise The Right Way − The Leg Curl By Rick Mitchell Exercise The Right Way − The Leg Curl by Rick Mitchell Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at the leg curl. MUSCLES TARGETED: semimembranosus, semitendinosus, biceps femoris STARTING POSITION Assume a prone position on the machine and press the torso and hips against the pads. Place the ankles behind and in contact with the foot pad. Place the legs parallel to each other. Hang the knees slightly off the edge of the knee pad. Grasp the handles. UPWARD MOVEMENT
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Exercise The Right Way − The Leg Curl
Raise the pad by fully flexing the knees. Keep the torso stationary and the hips and torso pressed against the pads. Do not lift the hips or thighs off the thigh pad. Do not lock out the knees. DOWNWARD MOVEMENT Allow the knees to slowly bend back to the starting position. Keep the torso stationary and the hips and torso pressed against the pads. Repeat or finish set. Rick Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to to learn more about the issues covered in this article. Get Pro Athlete Fitness with One Easy Bodyweight Exercise.
Secret Training Tip #242 − Be 10% Stronger in Leg Curls Instantly! By Nick Nilsson This is a trick to be done on a leg curl machine. By simply changing where you grip your hands on the machine, you can increase your strength in the movement by as much as 10% instantly! Lie face down on the bench as you normally would when doing the exercise. Instead of gripping the machine on the handles below the bench with your arms bent, extend your arms straight overhead in front and grab on to whatever is there. This is generally the frame on either side of the weight stack. Be aware that this trick will not work if there is nothing there to grab − some machines just end at the bench and have the weights stack to the side or behind. Do your leg curls as you usually would but using this different grip. You should feel stronger when doing them. One of the best ways to see this principle in action is to do a set as you normally would with your normal grip for about 10 to 12 reps. When you can't do any more reps, switch to the grip as explained above. You should be able to get a few more reps out. When using this grip you should also find that you can use a little more weight than you usually do for reps. The reason this trick works is that having your arms straight removes your biceps as the limiting link in the exercise. It transfers the force through your stronger back muscles instead, resulting in instant
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Exercise The Right Way − The Leg Curl
increased strength! For information on how to do the leg curl exercise, go to Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at or visit . You can contact him at or subscribe to BetterU News, his fitness newsletter at . Information and discussion for those with a broken leg.
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Exercise The Right Way − The Leg Curl
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