Exercise The Right Way - The Leg Curl
by Rick
Mitchell
zone3
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it comes to
performing the basic exercises that constitute the core of most
bodybuilders' training regimes.
It is useful, therefore, to
describe in detail the processes involved in actually doing these
exercises. This will help beginners to start out using the correct
techniques before moving on to potentially more dangerous heavy weights.
If it also helps more experienced lifters to redress some of the little
faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at the leg
curl.
MUSCLES TARGETED: semimembranosus, semitendinosus, biceps
femoris
STARTING POSITION
Assume a prone position on the
machine and press the torso and hips against the pads.
Place the ankles
behind and in contact with the foot pad.
Place the legs parallel to
each other.
Hang the knees slightly off the edge of the knee
pad.
Grasp the handles.
UPWARD MOVEMENT
Raise the pad by
fully flexing the knees.
Keep the torso stationary and the hips and
torso pressed against the pads.
Do not lift the hips or thighs off the
thigh pad.
Do not lock out the knees.
DOWNWARD
MOVEMENT
Allow the knees to slowly bend back to the starting
position.
Keep the torso stationary and the hips and torso pressed
against the pads.
Repeat or finish set.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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