The leg curl exercise refers to the basic isolation training which is targeted at two main muscles namely the calf muscles and hamstrings. The leg curls are usually performed on a bench using a levered lifting bar fixed at the end of the machine. The common way of performing leg curls is to lie flat on your stomach and tucking your ankles securely under a padded roller. You can read more here about lying leg curls.
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.
People who have strong and flexible leg muscles and hamstring have more stamina, balances, and general good health. The hamstrings are also helpful when doing your workout since they can withstand heavy objects.
Regular leg curls which lead to strong leg muscles also minimizes the chances of sustaining injuries. If you want to avoid the chances of knee problems, back pain or joint pains which are likely to come as people age, do regular leg curls to make your hamstrings stronger and more flexible.
Hamstring curls also help a lot in improving cardiovascular strength, weight management, and prevention of chronic pain.
There are variations of hamstring curls depending on what is available in your gym. You can lower the chances of back strain by using an ergonomic machine. The modern hamstring machines are designed to allow the trainee to bend their hips so that the pressure on their back is reduced.
You can also perform the hamstring curls while you sit or lie down. If you choose to do your hamstring curls in the prone position, it demands that you work harder so that you keep your hips against the gym bench. People who have neck or lower back pain are advised to do their leg curls in a seated position as this provides support in addition to preventing overextension .
When you are fine with basic hamstring curls; you can add more weight gradually to build more muscle. Always remember that leg curls are intended to make you perform better and be stronger, and as such, you should be careful not to put too much weights. In case you feel pain on the addition of weight, you are advised to shift to less weight which is more comfortable until you have developed the needed strength for that weight. Get more details here: https://en.wikipedia.org/wiki/Leg_curl.
