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Add thislying leg curl exercise to your leg workout!
Lying Leg Curls
Also Known As: Lying Hamstrings Curl
Exercise Data
Type: Strength
Main Muscle Worked: Hamstrings
Equipment: Machine
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.
Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.
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Without motivation, you will not be able to succeed in attaining your fitness dreams. Sometimes, it is because you are hesitant as to where to start. Other times, it could be because you keep procrastinating, and you think it can wait for another day. The suggestions in this article can offer you fun ways to get you started on your journey to a more healthy body.
Consider turning the volume up on your favorite music to spice up your workout. Playing music is a great way to get in motion, because your body instinctively wants to sway and groove to the beat. Exercising to the beat of a favorite song can become more like a dance than work. The aches and pains will seem less intense. Music can make the difference between stopping after 15 minutes and stopping after 30 minutes.
Ask a friend if they would be interested in exercising with you. Think of exercise as a method of socializing. You'll be having more fun, and your exercise time will fly by. If you are distracted by conversing with your friends, you won't notice the fatigue from exercising.
Consider working out with a video game. This is one way to keep your mind from thinking about how tired you might feel from your workout. As your focus is going to be on the video game, you will forget you are actually exercising. You will find that you do not get as tired as you normally do, and this way you will be able to get in a bit more exercise.
Make sure you get clothes that look good on you. When you have something new and exciting to wear, you may find increased motivation. It is possible to select from a wide range of clothing items, and picking the items you like best can be a very enjoyable experience. The instant you put them on, your new exercise clothes will inspire you to workout.
Variety is the key to keeping you interested and motivated when it comes to exercise programs. This is the reason that changing your exercises is important. An example would be if you're always exercising on a treadmill to consider going for a run instead. You will be more motivated to stick to your fitness regimen if you vary your exercise routine.
When you reach one of your goals, give yourself a reward. Knowing you have something planned is motivating. Whether it's big or small, any reward that you'll be encouraged to work towards is a good choice. For example, maybe you've been wanting a new DVD or some new clothes.
Working out doesn't have to be a chore. So many things can be done to make your workout fun. This article shows you how to exercise while having fun.
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