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Leg Curls Supine and Upright

- Morghan Eby. Leg Curls Supine and Upright . Leg Curls.

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Leg Curls Supine and Upright

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  1. - MorghanEby Leg CurlsSupine and Upright

  2. Leg Curls • In contrast to doing squats, in which you hit a lot of muscles at once and expend a lot of energy,the leg curl or extension, you can target only the hamstrings giving all your energy to that muscle group. This can be especially important for the hamstrings, which are often neglected.

  3. Muscles Involved • Primary Movers:Hamstrings - Biceps Femoris, Semimembranosus, Semitendinosus • Secondary Movers:Gluteals, Calves

  4. How to: Supine Position • Equipment: leg curl machine • Technique • lay facing down on the bench. • Your knees should be just over the edge of the bench. • Adjust the machine so that the padding is on the low part of your calf muscle. • Grip the normally supplied handles. • Bend your legs at the knee to bring the padding to touch the back of your legs. • Return the weight back to the starting position using a controlled movement. • Key points to remember • Avoid arching your back Common Errors: The glutes come up during the exercise - this takes some of the tension off the hamstrings, using the glutes to assist

  5. How to: Upright Position • Place proper resistance on the machine • Sit on machine with knees aligned with the axis of the machine • Adjust back support so that it is supporting the back • Adjust leg bar so that the feet are on top of the pad and the pad is just above the heels on the leg • Lower the bar near thighs so that it is against the thighs • Maintain body position on the seat and keep back supported • Flex knees so that heels come under the seat and as close to the seat as possible • Press the weight slowly (3-4 count) and under control • Exhale during upward movement • Maintain body position with back supported • Allow weight to return to starting position under control and slowly (3-4 count) • Inhale during recovery phase

  6. Tips • Tricks: • Begin the motion by first (keeping your legs perfectly stiff and straight) lifting your thighs slightly off the bench solely with the glutes, extending at the hip. • This action will force your pelvis against the bench and will prevent your butt from coming up off the bench, which reduces tension on the hamstrings

  7. More Tips • Do not allow your hips to come up off the bench as you curl up. This takes tension on the hamstrings and can place it on the lower back and glutes. • A good Leg Curl machine will not have a flat bench but will be bent slightly. You can accomplish this on a flat-benched machine by placing a towel under your hips.

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