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Posts filed under FEMORAL (HAMSTRING) WORKOUTS
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few
inches under the calves) and secure the lap pad against your thighs,
just above the knees. Then grasp the side handles on the machine as you
point your toes straight (or you can also use any of the other two
stances) and ensure that the legs are fully straight right in front of
you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back
of your thighs by flexing at the knees. Keep your torso stationary at
all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- 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 tear.
Variations:
Since you have three foot positions you have in reality three exercises.
Benefits
Target all of the muscles making up your hamstrings using the lying leg curl machine.
Muscles Worked
Hamstrings
Starting Position
Lie face down on the padded surface of the lying leg curl machine, and
hook your ankles under the roller pads. Flex your feet to maintain tone
throughout your leg.
Exercise
- From the starting position, inhale and bend your knees to lift your
feet toward your buttocks, stopping just before the roller pads hit you
in the butt.
- Exhale as you slowly extend your legs back to their original
position. Keep your chest and abs against the bench throughout this
motion, so that the machine does not pull you up and away.
1.) Start off laying flat on your back with one knee bent and the other foot extended out to stabilize your body.
2.) With the bent leg, extend it up in the air so that the sole of your
foot is pointed up in the air, placing your clasped hands around the
extended leg for support.
3.) Straighten out the leg as much as possible feeling a stretch in your
hamstrings, then try to pull it as close as you can towards your nose.
4.) Hold this position for 15 to 30 seconds then return back to the starting position.
5.) Repeat for as many reps and sets as desired.
- Begin standing with a barbell close to your shins. Your feet should
be directly under your hips with your feet turned out slightly. Grip the
bar with a double overhand grip or hook grip, about shoulder width
apart. Squat down to the bar. Your spine should be in full extension,
with a back angle that places your shoulders in front of the bar and
your back as vertical as possible.
- Begin by driving through the floor through the front of your heels.
As the bar travels upward, maintain a constant back angle. Flare your
knees out to the side to help keep them out of the bar's path.
- After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
