Leg Curl (Machine Seated)

Target Muscles: Hamstrings, Gastrocnemius Starting Position: 1. Lie face down on the leg curl or sit upright in an upright machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported. 2. Hold on to the hand grips or the edge of the bench for support. The Movement: 1. Bend your knees, bringing your heels towards your backside. 2. Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position. Tips: • Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise. • Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast. Variations: Toes pointed: Performing the movement with your toes pointed intensifies the work performed by the hamstrings. Single leg curl: You can do leg curls with one leg at a time. This allows you to focus fully on each repetition. Using a dumbbell: If you do not have access to a leg curl machine, you can improvise with a dumbbell. Position yourself as above on a bench. Bend your knees to 90° so the soles of your feet face the ceiling. Get your training partner to place a dumbbell securely between your feet so that the plates are parallel to the ceiling. Slowly straighten your legs until almost parallel to the floor and then curl them again, until your hamstrings are fully contracted. Repeat for the desired number of repetitions.
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