Leg Curl

Work with Mosley Coaching

Proper Machine Adjustment:
• Adjust the machine settings to fit your body size, ensuring that the leg pad is positioned just above your ankles.
• Set the backrest to a comfortable position that provides adequate support for your upper body.
• Ensure that the range of motion feels natural and allows for a full contraction of the hamstrings.

Body Positioning:

• Lie face down on the machine, positioning your legs fully extended beneath the leg pad.
• Grip any handles or support bars for stability, keeping your upper body firmly against the backrest.
• Align your knees with the axis of rotation to ensure proper movement mechanics.

Initiating the Movement:

• Inhale and flex your knees, bringing your heels towards your glutes.
• Focus on contracting your hamstrings throughout the movement.
• Keep your hips flat on the bench to isolate the hamstrings and avoid excessive involvement of the lower back.

Range of Motion and Control:

• Aim for a full range of motion by curling your legs until your heels are close to your glutes.
• Avoid using momentum or swinging the legs, ensuring a controlled and deliberate movement.
• Lower the leg pad back down with control to the starting position without letting it slam down.

Resistance and Repetitions:

• Select a weight that allows you to perform 10-15 repetitions with proper form.
• Gradually increase the resistance as your strength improves, aiming for a challenging workout.
• Pay attention to your hamstrings’ response to the exercise, ensuring that they are adequately fatigued by the end of each set.

Additional Information:
• Leg curls primarily target the hamstrings, helping to strengthen the muscles on the back of the thighs.
• Incorporate leg curls into your lower body routine to address imbalances and promote overall leg strength.
• To enhance muscle engagement, focus on the mind-muscle connection, actively contracting and squeezing the hamstrings during each repetition.