How to Do Leg Curl Exercises in Weightlifting

Leg curls work the biceps femoris (hamstrings), which is responsible for pulling the lower leg up to the back of the thigh. The hamstrings are often overlooked by fitness enthusiasts, although they are large muscles that significantly affect the shape of the thighs.

Instructions

Difficulty: Moderate

1. Set the weight pin on a setting that will allow you to perform about 15 repetitions. Make adjustments and take notes so that you can find this setting easily on your next session.
2. Lie on the leg curl machine face down. Adjust your position so that your knees are aligned with the pivot point of the "arm" of the machine.
3. Adjust the position of the roller so that it is just behind your ankles when you are in the position described in Step 1. You should be able "hook" the roller with your heels.
4. Return to the position in Step 1 and grab the handle bars firmly. Inhale deeply and pull the roller up with your hamstrings while exhaling hard. Bring the roller up as far as you can, squeeze for a moment and lower it slowly while inhaling. Allow the weight to come as low as it can without actually resting it.
5. Check your form on the leg curl machine. Keep your entire body on the bench throughout the movement to prevent other muscles from assisting your hamstrings. You may need to adjust the position of the roller if you feel it sliding off your heels or moving up your calves.