Guide for Beginners (XXIV): Foot Leg Curl

Continuing with our beginner’s Guide, we will develop an exercise for the legs work, more specifically to the back of them, i.e. for the hamstrings or femoral. It is of the Standing leg curl that can be done in specific machine or with cables.

Execution of the standing leg curl technique

To start the exercise We should put us in a specific machine for its realization, of foot, with the previously selected weight. With one foot on the platform of the machine and the opposite ankle located under the roller or pad, we support the thigh of the leg flexed on their respective support and inspire while we perform a knee flexion and we raise roll towards the buttocks. We exhale at the end of the movement.

The knee that is flexed to the work of the leg should be out front support to be able to move but the thigh should rest against the same to stabilize the leg.

This exercise can be done with cables, for which we must hold them to one of his ankles and is this leg which must bend to raise selected weight.

Throughout the tour leg working should remain semiflexionada in order to preserve the contraction in the femoral or leg hamstrings.

The trunk must not move During flexion of the leg and the back must remain as straight as possible.

This exercise can also be done lying down on specific machine as shown in the following video.

Muscles worked by performing leg curl

Whether standing or lying, to perform the leg curl We work the whole of the hamstrings, i.e., all parts of this muscle of the leg work: semimembranosus, semitendinosus and biceps Cruris.

In addition to the femoral or hamstrings, this exercise applies to a lesser extent the Twins. For more on these we must bend ankles, while if keep them extended during the curl or bending of knees, twins participate less in the movement and will work almost exclusively femoral.

It is a great exercise for working the back of the legs, purchase volume and mobility at the same.

Tips and common mistakes when performing leg curl

  • Make sudden movements: with them we can not only damage the joints but it also wasted the eccentric phase of the exercise. for this reason, remember not abruptly descend or climb the leg with momentum, but maintain a moderate pace throughout the tour leg.
  • Mobilize the torso: If you need the help of the entire body to lift the weight, perhaps this is very high. Take a proper weight and takes advantage of the grips of the machine as well as the front bracket to support the torso and stabilize it during exercise, as this should not move to the thrash.

Gallery

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