The leg curls is an isolation exercise that primarily targets the hamstring and the calf muscles. The leg curls are usually performed on a bench using a levered lifting bar fixed at the end of the machine. The standard version of leg curls is done while the trainee lies flat on the stomach with the ankles safely tucked under the padded roller.
The leg curls are beneficial for strengthening and improving leg muscle flexibility and hamstrings, and it also targets other muscle groups. To do a leg curl you need to lie on the machine and pull your legs up towards your buttocks . The leg curl machine has a pulley system that you will be pulling as you move your heels. While getting your feet down, resistance develops, and this helps in strengthening the muscles around the buttocks, thighs and the front part of the shins.
If you are looking for a better balance, stamina and general health you need to work on training your hamstrings. People with strong hamstrings also find it easier to do other forms of exercises in the gym since they have better stamina and improved balance.
Stronger hamstrings from regular leg curls are that you are less likely to sustain a major injury. Hamstring curls make these muscles to be stronger and more flexible, and you can prevent back pain, knee problems, and joint pain which are common as the body ages.
Hamstring curls also help a lot in improving cardiovascular strength, weight management, and prevention of chronic pain.
Different gyms have different equipment, and you might want to consider the following variations and modifications. You can lower the chances of back strain by using an ergonomic machine. To reduce lower back pressure; modern curl machines enable you to bend your hips as you perform the exercises.
You can also perform the hamstring curls while you sit or lie down. When doing the hamstring curls while in the prone position, more hard work is required so that you can keep the legs firmly against the bench. The seated position offers more supper which prevents overextension, and that is why this position is suitable for trainees who have neck or lower back pain.
When you are fine with basic hamstring curls; you can add more weight gradually to build more muscle. However you need to be careful not to overload the weights as your objective is to boost your performance and increase your stamina. If while you are doing the leg curls, you feel pain, you should immediately use less weight until you are strong enough.