Leg Curl Workouts for Weightlifting & Bodybuilding

Video Transcript

" I'm Kirk Watt on behalf of expertvillage.com. In this clip we are going to be doing a leg curl. Important points about this machine are make sure that the calf pad is sitting just above the back of your heel, slightly in the grove just below the calf. You don't want it too low or to high otherwise the machine won't hit your hamstrings appropriately. Another important point is there is a pivot point usually on most of these machines. It's the hinge where the machine actual moves from. You make sure that your knees are slightly lined up with that because that is the place were your knee pivots as well as where the machine pivots. Once you get that all set up, make sure you're stationed about mid hip distance here where the crest is. Choose your weight, again because this is a advanced work out, we are going to take our weight a little higher so we work the legs a little harder. Reducing the reps as well. Ready to go? Notice we take the weight up nice and far, curl his heel nice and tight, squeeze it and let it down nice and slow. Not fully extended ,you never want to go to a full extension otherwise it puts pressure on your knees. Repeating this excise about 10 to 15 times. Notice how he is not moving around a lot. That is very important too; you want to keep the body nice and stationed. Remember exhaling on the curl up and inhaling on the curl down. Always releasing the pressure on the contraction; you never want to build up too much of that because you start encountering some problems when you are doing the exercise like that. Give me three more. Nice and slow just like that. Perfect. When you come down set the weight down nice and easy. You are going to notice your hamstrings are contracted, so you don't want to lower it too fast because you can actually do some pulling on there. It could cause you a little bit of difficultly but not a very big deal. That is the leg curl. If you like any more information on that you can go to tnttraingingonline.com "