Hamstring Curls
Hamstring curls, also known as leg curls, target the muscles on the back of your thighs (hamstrings). There are two primary variations of hamstring curls: lying hamstring curls and seated hamstring curls. Here's how you can perform both:
Lying Hamstring Curls:
Set-Up:
Lie face down on a leg curl machine, ensuring that your knees are just beyond the edge of the bench and your feet are hanging off.
Adjustment:
Adjust the machine's lever arm to align with your Achilles tendon.
Grip:
Hold onto the handles or the bench for stability.
Curling:
Exhale as you flex your knees, curling the pad up towards your glutes.
Contract:
Squeeze your hamstrings at the top of the movement.
Lowering:
Inhale as you slowly lower the pad back to the starting position.
Repeat:
Perform the desired number of repetitions.
Seated Hamstring Curls:
Set-Up:
Sit on the leg curl machine with your back against the pad and your legs extended.
Adjustment:
Adjust the machine's lever arm to align with your Achilles tendon.
Grip:
Hold onto the handles provided on the machine for stability.
Curling:
Exhale as you flex your knees, curling the pad up towards your glutes.
Contract:
Squeeze your hamstrings at the top of the movement.
Lowering:
Inhale as you slowly lower the pad back to the starting position.
Repeat:
Perform the desired number of repetitions.
Tips:
Keep your movements controlled and avoid using momentum.
Focus on squeezing your hamstrings at the top of the movement.
Ensure proper alignment of the machine to prevent unnecessary strain on your knees.
Safety Considerations:
Start with a light weight to get used to the movement before progressing to heavier loads.
If you have any knee issues or concerns, consult with a fitness professional or healthcare provider before performing hamstring curls.
Incorporate hamstring curls into your leg workout routine to target and strengthen the hamstrings effectively.
