Standing leg curl machine
The standing leg curl machine
The standing leg curl machine is a variation on the supine leg curl machine that lets you isolate and train the hamstring muscles, one leg at a time. By performing the exercise by each leg individually, you promote even muscle development, as their can be a tendency to use a dominant leg for more of the strength while performing the supine, legs together leg curl.
The leg curl, correctly done, isolates all of the muscle strain onto the hamstring muscle. The hamstring muscle can be difficult to isolate, and most leg exercises are compound exercises, that may not have the desired effect on the hamstring.
It is vital to perform hamstring specific exercises as a part of any lower body workout. These exercises are necessary for correct muscle development and bodily proportion.
The standing leg curl machine is very easy to use, and is a must have tool for any comprehensive gym environment.
Muscles worked with the standing leg curl machine
The standing leg curl, correctly performed, will work only the hamstring muscle. If done with proper form, no other muscle will contribute to the exercise, and this is why it is such an effective hamstring muscle exercise. The abdominals will act as a stabilizer muscle group in this exercise and will receive secondary benefit.
Appearance and dimensions of the standing leg curl machine
The standing leg curl machine is made of heavy gauge durable steel framing in white, and black padded bench restraints and grips. The user stands at the machine, and hooks the back of one ankle, at the Achilles tendon, behind in of the padded leg bar grips. The lifter will bend over at the waist, with the front of the thighs pressed against the front leg restraints, and press the front of their torso against the angled chest pad. Above the chest pad is a bar with different grips for varying hand positions. The weight plates are located directly in front of the user, but well out of the way of the range of motion of the exercise. All cables and pulleys are hidden out of view, and the weight plates are adjustable through a variable pinioning system.
The dimensions of the machine are 130 cm x 90 cm x 160 cm and the weight of the unit is 60 kg.
How to use the standing leg curl machine
The user should first adjust the weight through the use of the variable pinioning system so that the correct number of weight plates will be lifted by the exercise.
When the correct weight has been set, the lifter will position themselves facing the chest pad, and hook one Achilles tendon (the back of the ankle) behind one of the lifting bar pads. The lifter will lean forward against the chest pad, and grip the hand grips on the bar above.
With a clenching of the hamstring, the lifter will lift the back of the leg up as far towards the buttock as possible, exhaling as the lift is performed. At the top of the comfortable range of motion, the lifter should pause for a count of two, and consciously contract the hamstring muscle. The weight should be lowered down smoothly and slowly, inhaling as you do so.
The weight should not touch the base at the bottom of the range of motion, as this will take the strain off of the hamstring and diminish the effectiveness of the exercise. Additionally, the lifter should endeavor not to bounce the weight at the bottom. Any bouncing or swinging of the weight reduces the strain off of the hamstring and diminishes the benefit of the exercise.
The lifter should keep the upper body completely motionless against the chest pad, and not make any excessive movement of the upper body, hips or buttocks, as any of these movements will take the stress off of the hamstring and reduce the effectiveness of the movement.
Incorrect form can lead to injury
The standing leg curl machine is a very safe and user friendly machine, and heavy training can be accomplished on the machine without the need for a spotter.
The lifter should always make sure that they take the time to stretch and warm up before attempting the strenuous standing leg extension. Approaching the exercise with the muscle “cold” will increase the likelihood of a strain or a muscle tear.
The back should be pressed firmly against the inclined chest pad. If the back is not motionless and inclined, not only is the exercise less effective, it can also put undo strain on the lower back.
If you experience any abnormal pain while performing the standing leg extension, then you should immediately desist from the exercise.
Variable technique for the standing leg curl
The standing leg curl is a very effective exercise for the isolation of the hamstring muscle. The standing one legged exercise is great for developing uniform muscle strength, as one leg cannot “cheat” and perform less of the work, and for this reason is a great tool for developing strong and evenly proportioned hamstring muscles.
You can vary the exercise depending on your ultimate workout goal. If you are seeking to develop increased muscle size and strength, you should perform fewer repetitions with more weight. If your goal is muscle endurance, and muscle toning, you should perform more repetitions, with less weight.
If you find that you are unable to complete the exercise without moving your hips, or lifting the buttocks, then you should perform the exercise with less weight. Any exercise will be more beneficial if correctly performed with less weight, as versus performed with poor form, but with heavy weight.
Some experienced weight trainers like to increase the difficulty of the standing leg extension through the use of additional weights placed on the ankles. If using these additional weights, correct form is essential.
Why you should consider a standing leg curl machine
A standing leg extension machine is one of the very best possible machines for the isolation and development of the hamstring muscle.
Most free weight based leg exercises are compound muscle movements, and will not isolate and develop the hamstring well. Additionally, as the standing leg curl is performed by only one leg at a time, both legs will be worked exactly equally, and no dominant leg can perform more of the exercise at the expense of the weaker leg. This ensures uniform and proportioned muscle development.
The standing leg curl is easy to use, and will be quickly mastered by both novice trainers, as well as more experienced weight trainers. It is always a very popular station at any gym, and no gym can consider itself comprehensive without at standing leg extension machine.
The machine is made for professional use, and the heavy gauge steel guarantees a lifetime of durability and easy maintenance.