Leg bending in the simulator: options for standing and lying down, benefits and harms of the exercise, what can be replaced

Seated leg curls are an isolating exercise for the hamstrings. It would seem that this muscle works in everyday life during walking, in cardio fitness, and in multi-joint exercises like Romanians and deadlifts, but most people still need additional isolation. Performing hamstring isolating exercises allows you to change its shape and appearance. This gives that same “cut” look to the buttocks that many people achieve when doing fitness. In addition, hypertrophy of the biceps hamstrings allows for balance in the side view so that even a relatively large quadriceps does not appear overweight. For sports purposes, this exercise works well, since the hamstrings are involved in all thrusts and accelerations. Therefore, it is advisable to work it out not only if the athlete is engaged in bodybuilding.

Benefits of leg curl exercise

Effectively trains the hamstrings.
Forms muscle peak and relief.
You can perform bending with one leg or with two. By the way, this opportunity allows you to refine the lagging muscle to correct asymmetry. And also the ability to work with one leg allows you to concentrate on performing the exercise without the help of the second leg. This method of training the hamstrings is used by professional athletes.
This exercise relieves stress from the knee joints and ligaments.
It is the exercise in a horizontal type machine with a bench with a bend that can stretch the muscles and increase the amplitude, without increasing the load on the knee joints and cruciate ligaments.
As mentioned at the beginning, there are three versions of the leg curl machine, in which the exercise is performed while sitting, standing and lying down. There is a difference in the simulators. For example, a standing flexion machine allows for greater contraction of the hamstrings, while a lying down flexion machine is structurally more suitable for tall athletes.

Consolidate the result

In order for leg straightening in a sports machine to be beneficial, it must be performed in accordance with the described recommendations. Combining this isolated exercise with compound movements can help you achieve your overall fitness, weight loss, or strength goals.

To reduce the risk of injury, prepare your muscles for exercise, and improve future results, before each workout you should:

Do a warm-up. The best option is joint gymnastics. She has been known to everyone since elementary school. Warm-up includes swinging and rotational movements of all joints in the body. It is important to follow the correct sequence. You need to start with the neck, then the shoulders, elbows and hands. The lumbar region, knees and ankles complete the complex.
Perform a warm-up pre-training block of exercises. It includes squats with a body bar or barbell, overhead raises and a light jog for 5-10 minutes.

After training, it is important to stretch. Particular attention is paid to the front of the thigh. To do this, find a stable support and fix the body with one hand.

The other press the ankle bent at the knee joint to the back of the leg and slowly move it back. This should be done until slight tension is achieved in the muscles. Stretching is performed alternately for each limb.

Technique for performing leg curls in a lying machine

Before performing a workout, you need to adjust the position of the simulator parts to the athlete’s proportions (height). It is very important that the pad of the roller is located in the center of the Achilles tendon.

So, having taken the starting position lying face down, you should fix the position by holding the handles for support and rest your feet on the pad of the exercise machine.
The main movement when performing the exercise will be bending your knees.
When bending your legs, you need to exhale, and return your legs to the starting position (straighten your knees) slowly and concentrated.
When pulling your heels towards your buttocks, it is important to perform a maximum contraction in the hamstrings, feeling their tension.
You should hold the peak of the contraction for a couple of seconds and then slowly straighten your knees.
It is when performing while lying down on the machine that the technique suffers the most, since it is possible to use the lower back to help, but this is prohibited.
At least twelve repetitions per set must be performed, since the exercise is performed with light weights.
It is very important to choose the number of repetitions based on the response of your muscles.
Straightening your legs completely is not always the best option. Try to keep the muscles constantly toned (in tension) and do not bring the roller to a position in which the working weights of the simulator would rest on the resting blocks of the simulator.

Mode

The number of repetitions in this exercise will depend on the purpose of the training: to increase leg muscles - 10-12 repetitions, when losing weight - 15-20 repetitions. In this case, the muscles will only strengthen, making the skin more elastic.

Doing less than 10 repetitions, as in basic exercises, is not advisable. After all, leg curls will not help to significantly increase muscle volume. The purpose of isolation is maximum pumping of the muscles being worked with blood and finishing them off after completing the base.

For the same reason, there is no need to use excessively heavy weights in this exercise. The main condition is maintaining perfectly correct technique. Only in this case the muscles will be worked out most effectively.

It is best to put the exercise at the end of the lesson in which the legs are pumped. This will allow you to finish off your muscles after squats, presses, lunges and other basic exercises.

Recommendations and mistakes when performing the exercise

Before performing the exercise, you should stretch and warm up your muscles well.
The first approach should be performed with light weight (if this exercise is performed at the beginning of the workout).
When placing the roller too close to the heels, the isolation of the hamstrings is disrupted, and the calf muscles are involved in the work. This is a disadvantage. Because of this, the effectiveness of the exercise decreases. The calves tire faster and prevent the biceps femoris from being fully trained.
When performing the exercise on a horizontal bench, the hip joints should be at the very “break” of the bench.
You need to perform the exercise concentrated, without jerking.
It is very important to ensure that the gluteal muscles and lower back are not involved in the work. To do this, do not lift your pelvis off the bench.

Squats with a barbell on your shoulders

Technique:

We stand straight, feet shoulder-width apart.
We place the bar on our shoulders, holding it with our hands.
Let's squat.
We stand back up, straightening our knees.

The back should always be straight, the knee pointed in the direction in which the toe is pointing. Do not lift your heels during the exercise.

Photo: istockphoto.com

Standing leg curl techniques

The peculiarity of the simulator is that it allows you to work out each leg separately.

Set the required weight of the slabs, start with the minimum - approximately 5 kg.
To begin, take the starting position in the machine: place the Achilles tendons in front of the rollers to bring the heel towards the buttocks.
Press your thighs into the upper rollers so that the rollers are placed above your knees. Having previously adjusted the simulator to your own body proportions.
Rest your elbows on the pillows and grab the special handles.
Start with one leg, lift your foot off the floor and exhale, lift your heel towards your buttocks, contracting your hamstrings. If the working weight allows, take a short break at the peak of the contraction.
As you inhale, slowly straighten your knee, lowering your foot without touching the floor.
The upward movement can be faster, and the downward movement slower.
Complete the required number of repetitions and immediately begin performing on the second leg.

Features of the technique of bending legs in a sitting position

Exercise machines from different manufacturers differ slightly from each other: some have hip attachments located above the knees, while others have them below the knees. But overall the technology remains the same. The main thing is to set the simulator to your own proportions, that is, height.

To begin, set your working weight.
Sit on the seat with your lower back firmly pressed against the back of the machine.
Place your feet on the bottom roller, touching your Achilles tendons.
If it is intended to be secured above the knees, then press the thigh clamp at the desired level, without pressing too hard on the muscles, but also so that there is no looseness.
As you exhale, without bending your lower back, bring your heels under the seat of the exercise machine as much as possible—bringing them closer to your pelvis. Feel the peak of the contraction, try to hold for a second.
As you inhale, slowly straighten your knees, but not completely, the main thing is not to “slam” the plates.

Lifehack

There are several techniques that can shift the direction of the load. These are proven facts that really work. It consists of turning the socks around:

If you turn your toes to the sides, the load will shift to the inner thighs. That is, on the lateral (external) bundle of the biceps muscle. In principle, this is expected, because its function includes reversing the stops.
Therefore, bringing your toes inward will also change the emphasis to the inner thigh. That is, on the semimembranosus and semitendinosus muscles.

Of course, you need to understand that these changes are minimal and you can hardly expect a big result from them. But you can and even need to use them. This will help work the back of the thigh under a variety of vectors. Which will have a beneficial effect on overall growth.

How to replace the lying leg curl exercise in the simulator

Standing leg curl with weights

The simplest option, which can be an alternative to bending your legs in a machine, is to work with weights while standing. It is necessary to bend your legs, bringing your heels as close as possible to your buttocks.

Incline dumbbell leg curls

The option with a dumbbell on an incline bench is intended, rather, for the gym. With the abdominal bench set at 45 degrees, you need to lie on your stomach and place a dumbbell between your ankles. As with any curl, your heels should be brought toward your buttocks.

Lying dumbbell leg curl

This is more of a home option, in which you can also use a dumbbell between your ankles or leg weights. As usual, the heels are brought to the buttocks, only while lying on the floor or a horizontal bench.

Leg bending with a fitness band

The elastic band can be hooked onto a vertical support, for example, onto a furniture leg. This exercise is best performed while standing, similar to the first version of the exercise with weights.

Leg bending in the lower block of the crossover

You can perform this option only in the gym, but at the same time use two options, both standing at the support and lying on the mat.