Hello guy’s Welcome back to our fitness Blog here we discuss about Leg Curl Exercise. It’s benifits , Variation of Leg Curls,How to Do Correct Leg Curl and the most important some Common Mistakes that made by peoples.
We all know very well the leg curl is the another name of Hamstring curl. The leg curl is an isolation exercise that’s target’s our hamstring muscles. In this exercise involves to flex the lower leg muscles against the Resistance to the buttocks. In leg curl exercise their are many different-different types of leg curl exercises but their are three main types of leg curl exercise such as.
- Standing leg curl
- Seated leg curl
- Lying leg curl
These are main three main types of leg curl exercise.Other exercises that can be used to strengthen the hamstrings include the glute-ham raise and the deadlift.
Benefits Of Leg Curls Exercise
Leg curls target’s to your hamstrings (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles). When lowering legs back down, your buttocks (gluteal muscles), thighs (quadriceps), and the front of the shin (tibialis anterior) are also activated.
Strong, flexible hamstrings are important for overall strength, balance, and endurance.Research has also linked hamstring strength with improved sports performance, especially during sprint-based training and movements.
Strong hamstrings are not only just beneficial in the gym. these muscles can help you for avoiding some Common injury in day-to-day activities that involve the use of your lower body (legs muscles).it can be included playing with the kids, completing household chores, doing hard work, and many more.The strength and flexibility in this muscle group will also help as your body ages—especially if you suffer from knee problems or joint or back pain.
Variation Of Leg Curls
Here we discuss and define these three variation of leg curl.
1: Standing Leg Curls
If athlete want to do leg curls while standing. Standing leg curls require less hamstring strength than you would do them without weights.
To do standing leg curls, stand with feet hip-width apart. Shift your weight to one leg and bend the other at the knee, bringing that leg closer to the butt. Lower the leg and repeat on the other side.
2: Seated Leg Curls
If being in a prone position is uncomfortable for you or if you have lower back or neck pain, you may prefer the seated leg curl variation. The other benefit of seated curls is that the machine’s design prevents you from lifting your legs while doing the curl.
When performing seated leg curls, the thigh pad should rest just above the knees and the lower leg pad directly under the calf. Holding the handle of the machine, push the pad of the lower leg down, pulling it as close to your butt as you can. Hold, then return to starting position.
3: Lying Leg Curls
Lie on the leg curl machine with the pads resting under your calves. Grab the side handles and keep your body flat on the bench as you swing your legs up as far as you can. lower and repeat.
How To Do Correct Leg Curls
Lie down on the leg curl machine, with your legs fully extended. The roller pad should rest a few inches above your calves, just above the heels. Hold the support handles on each side of the machine.
- Exhale and bend your knees, drawing your ankles as close to your buttocks as possible. Keep your hips firmly on the bench.
- Hold Yourself.
- Inhale slowly and in a controlled motion while returning your legs to the starting position.
Some Common Mistakes
Avoid these mistakes when doing leg curls to keep this exercise safe and effective.
1: Leg Pad Too High
If the padded lever is too high on your calves, it can put pressure on your Achilles tendon and reduce your range of motion.The first time you try leg curls, you’ll want a trainer or fitness instructor to show you the correct position and help you adjust the roller pad if needed.
2: Not Using the Right Weight
So many athletes not using right weight according to your strength.To properly execute leg curls, always start with a lighter weight. You don’t want to force your body to over-compensate by lifting the hips and arching your lower back. This fails to isolate the calves and hamstrings and can lead to injury to your back.