How to Do Leg Curls
Hamstrings are one of the most neglected parts of the body, but they can easily be toned up by doing leg curls. These are especially great for toning the lower portion of the hamstring muscles. Follow these instructions to do a proper leg curl.
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Instructions
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Lie down on your stomach on a leg curl bench. If the gym offers an angled leg curl bench, use it. You can also simulate an incline by rolling up a towel and placing it under your pelvis to do the leg curls.
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Place the back of your ankles against the pads and align your knees with the rotating cam on the leg curl machine. If they don't line up adjust the levers on the machine until they do.
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3
Grip the handle bars located below the incline bench. Breathe in deeply and hold your breath.
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Begin the leg curl by lifting your thighs slightly of the bench using just your glutes and extending at your hips. This forces your pelvic bone against the bench, reducing the tension on your hamstring muscles. Slowly curl your legs up making sure to keep your hips against the bench.
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Squeeze your buttocks together as your legs curl up. Exhale as your reach the point of greatest resistance. Slowly lower the weight back down.
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Repeat the number of leg curls needed according to your exercise routine.
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Tips & Warnings
Do not use the momentum from lowering the weight down to swing it back up again because the tension from the hamstrings goes to your lower back which can result in injury.
