Hello everyone. A discussion of leg muscle development would be incomplete without considering prone leg curls .
Lying Leg Curl affects the hamstrings, mainly the hamstrings, and the calf muscles. This exercise is an isolating, formative exercise. Grows mass and hones the relief and shape of the specified muscles.
How to Do Lying Leg Curl
To complete this exercise, we need a special simulator. You can see its approximate construction in the picture.
I will say right away that the simulator, which changes the knee angle of the bench, is better than the horizontal bench. Using a “broken” bench allows you to maximize the stretch of the muscles of the back of the thigh and increase the effectiveness of the exercise. When using a horizontal bench, you will have to raise your pelvis and bend your lower back, which is not very comfortable.
So, we have decided on the simulator. We lie down on the bench on our stomach so that the knees protrude slightly beyond the edge of the bench, while the soft rollers should rest against the back surface of the lower legs in the lower third (above the Achilles tendon).
With our hands we grab the edges of the bench or, if there is, then the special handles. Legs are fully extended. This is our starting position .
We take a deep breath and, holding our breath, bend the legs at the knee joints, pull the heels to the buttocks, lifting the weights. At the top point, we strain the working muscles as much as possible and exhale. Then slowly unbend the knees and return to the starting position. We execute the planned number of times.
Lying leg curls are good to do on leg workout day. After a basic exercise such as a barbell squat or leg press. It is enough to do 8-10 reps in 2-4 approaches, depending on your level of training.
Nuances and subtleties of execution
In principle, there is nothing difficult in this exercise, however, there are a number of nuances that you need to know to get the maximum effect from this exercise. I already mentioned the first nuance, this is the use of a bench with a variable angle of inclination.
Second, keep your feet extended at the ankle joints, as if you are standing on tiptoes. At the same time, the posterior muscle group of the lower leg is reduced as much as possible and the effective load on the calf muscles increases, and, as you know, the calf muscles are the most inert in terms of pumping.
Remember that the kneecap must be outside the bench, otherwise you will injure the knee joint. And at the bottom, the legs should be fully extended.
Throughout the exercise, try to keep your feet parallel to each other. If you bring them together or apart, it means that there is some kind of imbalance in the development of the thigh muscles (the inner or outer thigh muscle groups are more developed).
Exercise at a medium pace. Avoid sudden jerks and throwing weights to the bottom point. This is a direct road to knee injury. If you have to start jerking, then the weight is too heavy and you need to reduce it. Do not perform the exercise with the wrong technique. It is better to start with a small weight, gradually adding the cherished kilograms. Technique works in this exercise, not heavy weight. Many people forget about it. In short, include this exercise in your “foot” program, and the result will not take long.
And finally, of course, a video tutorial on lying leg curls. Watch and learn to do the exercises correctly.