Guide for Beginners (XXXIII): Lying Leg Curl

For a full work of the legs we can not forget the back of them and that is why today in our beginner’s Guide will describe an exercise that works the muscle to that area of the body: the hamstrings. The exercise is lying leg curl, in machine.

Execution of the lying leg curl technique

To start the exercise We should put us in the specific machine for its realization, lying mouth down with hands and ankles underneath the cushions while holding the grips that are under the Bank’s support. Previously we load the machine with the weight that we want and start inspiring while We flexed knees to raise with ankles the loaded weight.

We exhale when the knee is flexed and the heels are found near the buttocks and began to return to the initial position by controlling movement.

An alternative for this exercise is alternately flexing knees and raising the weight with one leg first and then with the other.

Muscles worked with the lying leg curl

This exercise, as we have said above, requested the work of the legs, especially in the posterior portion of the same. The muscles that have greater involvement in this movement are the hamstrings or femoral. Working the long and short of the biceps Cruris, portion the semitendinosus and semimembranosus.

With the legs curl lying also requires the work of the Twins and we can place greater emphasis on them if we make a dorsal flexion with foot, i.e. If we raise the tip of them, whereas if the feet are in extension is requested mainly work from the ischiotibial muscles.

Tips and common mistakes to perform lying leg curl

  • Make sudden movements: If you raise the weight of coup by the bending of the knee you can not only damage them but also the ankle, similarly takes place if you descend suddenly loaded weight. To benefit most from the movement and prevent injury, it controls the travel and exercise slowly.
  • Mobilize the torso: torso must rest on the Bank of support and hands must be in the grips to help in the maintenance of the position but load must only be lifted by the legs, therefore, movement should only be given by the bending of the knees.

Gallery

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