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Overview
Leg curl machines come in many varieties including lying, seated, and standing variations. Each of these movements works the hamstring muscles from a different angle and each is valuable to your leg workout. While the setup on each of these machines is different, the movement and outcome are the same.
Leg curls effectively isolate the hamstring muscles and place very little stress on other muscle groups.
Setup
Lying leg curls: Adjust the foot pad so that it touches the back of your foot just above the ankles throughout this motion. Lie face down on the pad, take the two grips that are attached to the bench on either side, and place your ankles below the foot pad. As you perform the leg curl motion, be sure not to raise your hips from the pad but to keep them firmly pressed downward at all times.
Seated leg curls: Adjust the foot pad so that it rests below the back of your foot where it meets the bottom of your leg. Next, adjust the back rest forward or backward so that you can comfortably sit in the seat with your knees extending just past the end of the chair. Take a seat with your thighs below the upper restraint and ankles above the foot pad. Grab the handle above the thigh restraint with both hands for stability.
Standing leg curls: Standing leg curls differ from the lying and seated variations in that they are done one leg at a time. Stand facing the machine and place your thighs against the padding. Most machines will either allow you to lean forward over a pad for your upper body or provide a handle for stability. Lift one leg so that the back of your leg touches the padding just above the ankle.
Movement
Use the muscles in the back of your leg to bend your knees and curl your ankles as close as possible to the back of your leg. Hold for just a moment at the peak of the contraction and allow your hamstrings to pull. Next, slowly straighten your knees until they are fully extended and your feet return to the starting position.
Tips From the Trainer
Only the standing leg curl machine requires that you work only one leg at a time, but the lying and seated leg curls can also be done one at a time. Try to use a weight that allows you to get the full range of motion and feel a good contraction throughout the entire movement.
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