Leg Curls

Leg curls are one of the most effective exercises for isolating the muscles of the hamstring area. While heavy deadlifts and stiff legged deadlifts are more effective at stimulating overall leg development, leg curls allow you to zone in on the back part of your legs with laser precision.

While a many of the top fitness trainers are shying away from machine based exercises, I don't know of any trainers who don't recommend leg curls for hamstring development.

When performing leg curls, it's a good idea to learn how to control the weight through a complete range of motion is a steady fashion rather than slamming the weights up and down as fast as possible. This is the most effective way to stimulate new muscle growth a leg curl machine.

 If you're not sure how to perform leg curls properly check out this exercise demonstration video...

Ideal Leg Curls Form 

Muscles Used During Leg Curls Target Body Part: Legs Primary Muscles: Biceps Femoris Long & Short Head, Semitendinosus, Semimembranosus, Gastrocnemius Basically all of the muscles in the Hamstring Area! Secondary Muscles: None

Starting Position: Lie face down on a Leg Curl machine, chest flat and hands gripping on the handgrips. The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the machine.

Movement: Curl your legs up, keeping your hips down against the bench.  Squeeze at the top then lower slowly back down.

Tip: Do not use momentum to swing the weight up as this will reduce the effectiveness of the exercise.
Special Instructions: If you point your toes, you’ll feel the emphasis in the hamstrings.  If you flex your feet, you’ll feel the emphasis in the gastrocnemius.

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