The leg curl is a muscular exercise for the back of the thighs. This exercise solicits all of the hamstring muscles, namely the biceps femoris, the semitendinosus and the semimembranosus. To a lesser extent, the calves through the gastrocnemius are also used.
Widely practiced in weight rooms, by both beginners and experienced athletes, this movement is not that easy to perform. This article gives you all the steps and tips to do it correctly and without hurting yourself.
You can also find complete leg curl training programs to go further in your session. Finally, you will be able to discover how to work the leg curl with elastics to perform from home. Ready?
The leg curl exercise step by step
The leg curl requires special attention. Here are the different steps to do it:
- Lie face down on the machine and grab the handles. The roll should be in contact with the back of your ankles.
- The leg curl movement begins in this lying position, with the head in a neutral position, in line with the spine.
- Perform a simultaneous flexion of the legs by bringing the heels as close as possible towards the buttocks.
- Control the descent to feel the tension on the hamstrings then go back for another repetition.
On the breathing side, remember to inhale when bending your legs. Exhale at the end of the effort.
Also read: Top 8 bodybuilding exercises with a rubber band
3 essential tips for performing the leg curl safely
Don't dig your back
The second mistake when executing the leg curl is to give momentum with your back at the beginning of the movement, to raise the load. This could be harmful to your lower back in the long term and the stress on the hamstrings would be reduced. Be sure to work your abs and glutes so they don't interfere with the movement.
Additionally, over-arching your back will engage your hips and glutes in the movement. Leg curl benches are generally never "flat", precisely to avoid arching. If you have to do with a flat bench, plan a cushion to put at the level of your belly to compensate.
Same for your head, keep it in line with your spine to avoid hurting your neck.
Favor range of motion over weight
The common mistake when leg curling is to work at reduced amplitude. Depending on your flexibility, you will find it more or less difficult to stretch your legs at the bottom of the movement, just before starting a new repetition. If you are a beginner or if you have stiff hamstrings, increase the load gradually over the sessions, without skipping a step.
Try, according to your possibilities, to perform the exercise with the correct amplitude. In parallel with the leg curl exercise, also consider performing hamstring stretching exercises so that you can perform the movement with greater amplitude during your next training sessions.
Don't overload
The third mistake is wanting to heavy loads. Like all finishing exercises, it is interesting to work between 12 and 20 repetitions.The leg curl is generally placed at the end of your leg session
Before that, you probably did squats, leg presses, or deadlifts. These basic, polyarticular exercises will allow you to work hard at the start of the session, when you will have the most strength and energy.
To know: Progressive overload: All about this method in bodybuilding
4 training models with the leg curl
Warm up
warming up is mandatory because the hamstrings are very fragile muscles. You can do squats keeping your hands on your knees, but as you come up straighten your legs with your buttocks pointing back.
Keep your chest parallel to the floor. You can also do sets with a light load and do a lot of reps fast enough to heat up your muscles slowly.
Also read: Warming up before strength training: tips and exercises
Classic program 1
This way of working is called pyramid work which consists of increasing the load and lowering the repetitions. You can also do the reverse; lower the load and increase the repetitions.
This classic bodybuilding program allows you to develop muscular hypertrophy. That is to say, to grow the muscle and therefore develop muscle mass and volume.
Here are the different series:
- Set 1: 30 repetitions varying the position of the feet every 10 repetitions (rest time 30 seconds).
- Set 2: 20 repetitions with an increased load, vary the position of the feet every 6 repetitions (rest time of 30 seconds).
- Series 3: 15 repetitions, always controlling the load, which will be heavier than the previous one, with your feet parallel (rest time of 45 seconds).
- Set 4: 12 reps heavier than before (rest time 45 seconds).
- Set 5: 10 reps heavier than before (rest time 45 seconds).
- Set 6: 8 repetitions heavier than before (rest time 45 seconds).
Program 2 strength
This program is designed to promote the strength of your muscles. The first two series are the same as program 1 and serve as a warm-up.
Then for sets 3 to 5, do 6 to 8 repetitions with a heavy load but look for the perfect movement. If you feel it degrading, lower the weight. The execution must be controlled and clean between 2 and 3 seconds per repetition. Take a rest time between 1min15 and 1min30.
Program 3 explosiveness
This program is perfect for physical preparation for speed and height sports. It will allow you to have muscles more reactive. For series 1 and 2, keep that of the classic program as a warm-up. For sets 3-6, do 10-12 leg curl reps.
Do not hesitate to increase your load if possible with each series. You have to straighten your legs and bring them up very quickly, less than a second, then hold the load and lower it for 3-5 seconds. Rest 30-45 seconds between each set.
For more information: Fitness-Superhuman Elastic: User Reviews
Program 4 intensification
With this latest training program, you are looking to exhaust the muscle and improve its endurance.You will try to shock him. Moreover, this program allows you to avoid doing the same series all the time, to avoid monotony by varying the workouts.
You can still keep series 1 and 2 of the classic program. Then, for sets 3 to 6, perform 10 reps with the right leg, then 10 with the left leg. Finally, chain the last 10 repetitions with both legs. Keep the same load on the 30 repetitions. Take 45 seconds of rest.
Stretching
stretching is essential after your leg curl exercises. Here are three different ones for your end of session:
- Sitting on the ground, both legs straight, grab your tiptoes or your ankles. Lean forward gaining hip flexion, with the bust straight. If your flexibility allows it, bring your tiptoes towards you with the help of your hands.
- On the ground in a hurdling position, straighten the leg to be stretched, the other leg being folded back. Your chest is turned towards your extended leg, arms behind your back, and lean towards your extended leg.
- Your thigh to be stretched is stretched forward, heel on the ground, toes raised. Your back leg is slightly bent so as not to be a hindrance. With your torso straight, arm stretched back, lean forward until you feel the tension in the back of your thigh. Hold the position, then come back gradually.
Read in parallel: Stretching in bodybuilding: before or after exercise?
The leg curl with elastic
Thanks to a progressive overload, you will be able to perform in your leg curl exercise. Resistance bands elastic allow simple and complete training from home with loads ranging from 5 to 75 kilos. Your progress in leg curl can be done gradually thanks to the elastic resistance bands.
To do this, attach the rubber band to one of your ankles and then lie on your stomach. Your legs are straight with a slight bend at the knees. Then stretch the elastic and get into a comfortable position so that your back is straight. Bend the knee on the side where the elastic holds the ankle. Your heel should then be close to your glutes.
The rest of your body is not moving. Remember to exhale during this step. Return to the initial position by gently releasing the resistance of the elastic. However, if you chain several repetitions, remember to keep a slight bend in the knee. Inhale during this step.
To find out more: 10 exercises to do with a rubber band
In summary: the bungee leg curl
The leg curl is the essential exercise for working the hamstrings at the back of the thighs. Often neglected in favor of the quadriceps, this muscle is important for good body development and optimal physical preparation.
Thanks to a machine in the weight room or rubber bands at home, you can easily exercise this muscle with simple and effective training programs. Remember to warm up and stretch the muscle to avoid injury. What are you waiting for, buy elastic resistance bands to do leg curls.
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