Leg Curl Machine
The leg curl machine
The leg curl machine is a machine excellent for performing leg curls that will isolate and build the hamstring muscles. The hamstrings tend to get overlooked in many weight training routines, yet they need to be developed in conjunction with other leg muscles for correct bodily proportion and overall muscular health.
The hamstrings can be difficult to isolate well, and most free weight leg exercises will be compound muscle movements, and may not develop the hamstrings as needed.
The leg curl machine is very easy to use, and will be appreciated both by people seeking to develop a tight and toned upper leg, and by body builders looking to add size and strength to their lower body.
No gym environment will be complete without a leg curl machine.
Dimensions and appearance of the leg curl machine
The leg curl machine consists of a heavy gauge white steel framing, with an angled padded black bench for lying on. The bench is angled upwards below the waist, and downwards for the upper torso. This bent at the waist positioning offers the ideal orientation for hamstring selective exercising, and will remove possibly dangerous strain off of the lower back. At the end of the bench, there is an adjustable padded leg restraint. The user will be lying face down on the bench, and will hook the backs of their ankle under the leg bar before performing the exercise.
The weight plates are located to the side of the machine, and all cables and pulleys are hidden from view. The user can select the desired weight to be lifted, by the use of an adjustable pinioning system.
The dimensions of the machine are 80 cm x 70 cm x 160 cm and the weight of the unit is 60 kg.
How to use the leg curl machine
First select the desired weight to be lifted by adjusting the movable pin to the correct number of weight plates to move. Lay comfortably face down on the bench, with your waist at the bend between the downward angled leg bench, and the oppositely downwardly angled chest bench.
Hook the backs of your ankles under the leg bar, and grasp the hand grips for a stable position. Flex your hamstring muscle, and smoothly raise your legs up, until they are perpendicular with your upper legs. Squeeze your hamstrings at the top of the range of motion, and hold the position at the top for a count of two. Inhale as you slowly lower your legs back down to the starting position.
It is important to stay motionless from the waist up as you perform this exercise. Moving your torso or hips will take some of the strain off of the hamstrings, and place it onto the glutes, thus diminishing the effectiveness of the exercise.
Do not bounce at the bottom the rage of motion, as this also takes the strain off of the hamstrings and will reduce the effectiveness of the exercise.
There will be a temptation to lift your hips and upper legs off of the bench as your muscles tire. This will reduce the effectiveness of the muscle movement, and will make the exercise a compound muscle exercise. If you cannot keep your hips down as you tire, try having someone assist you, and press down on your waist or upper legs if they see you raising this area off of the bench. This will ensure that the focus of the exercise stays on the hamstrings.
Incorrect technique can lead to injury
The leg curl machine is very safe, and can be used without a spotter, even when lifting heavy weights.
You should always stretch and warm up your leg muscles prior to attempting the leg curl. If you approach this strenuous muscle exercise “cold” you are at risk for a hamstring strain, or even muscle tear.
You should make sure that the machine you are using is angled downwards above the waist. Performing this exercise on a flat board can hyper extend and strain the lower back during the exercise.
Some people may find this exercise uncomfortable for their hips. If you experience pain while performing the leg curl, desist from the exercise immediately.
If you cannot perform the exercise without lifting your hips off of the bench, you are likely trying to move too much weight, and would benefit from less weight, but better form. Good form will always produce better results with less weight, than heavy lifting incorrectly done.
Variable techniques for the leg curl machine
The most common variation of the exercise is a variation in weight and number of repetitions performed.
If your goal is muscle size development and maximal strength, you should be lifting more weight with fewer repetitions. If your goal is muscle endurance, and toning, you should be lifting less weight, with more repetitions per set.
A good basic rule is to perform three repetitions of any set; and perform each set to, or near to, failure.
You can alternate the leg curl with pushing type of exercises like the leg extension. By quickly alternating back and forth between these different types of muscle movements, you contribute an aerobic effect to any weight training regiment, as well as perform more efficiently with the time allotted for a workout.
Why you should consider this machine
The hamstrings are an essential muscle to isolate and train. Most leg muscle exercises are compound movements, and there are few very effective exercises to isolate, and work, the hamstring. The leg curl machine is the best isolating hamstring tool in any gym.
This exercise machine is very easy to use, and will be appreciated by novice trainers to experienced body builders alike. The leg curl station is always very popular, and is a must have for any comprehensive gym environment.
The leg curl machine is made of heavy gauge steel and is designed for professional usage and durability.