Exercise The Right Way - The Leg Curl

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the leg curl.

MUSCLES TARGETED: semimembranosus, semitendinosus, biceps femoris

STARTING POSITION

Assume a prone position on the machine and press the torso and hips against the pads.
Place the ankles behind and in contact with the foot pad.
Place the legs parallel to each other.
Hang the knees slightly off the edge of the knee pad.
Grasp the handles.

UPWARD MOVEMENT

Raise the pad by fully flexing the knees.
Keep the torso stationary and the hips and torso pressed against the pads.
Do not lift the hips or thighs off the thigh pad.
Do not lock out the knees.

DOWNWARD MOVEMENT

Allow the knees to slowly bend back to the starting position.
Keep the torso stationary and the hips and torso pressed against the pads.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

In The News:

pen paper and inkwell


cat break through


Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

Exercise The Right Way - The Flat Bench Press

Other articles in this series looked at a number of... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly!

This is a trick to be done on a leg... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Are You Over Training in the Gym?

Every set was taken to positive failure, with three or... Read More

Six Minute Abs

Six minutes out of your day. All you need is... Read More

They Dont Know Squat!

There seems to be much confusion amongst trainers and trainees... Read More

Hair Removal Tips For Bodybuilders

One of the most time consuming and frustrating parts of... Read More

Add Intensity To Your Muscle Building Workout

One of the biggest difficulties facing bodybuilders is how can... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Building Better Biceps

Two of the nine pivot points - those stunning body... Read More

Why my Lactate Threshold Training is better than any other Strength Training System

It's a very simple training system. Consisting of using your... Read More

Get Rid of Cellulite, Once and For All!

Get Fit At Home With Ailsa : Get Rid of... Read More

The Skinny on Muscle Imbalances - Restoring Order As A Means Of Eliminating Back Pain

There are many causes of back pain. Injury, illness, herniated... Read More

The Importance Of Sets In Your Muscle Building Program

In an earlier article we looked at how repetitions contribute... Read More

Questioning Proper Abdominal Training

Q: I've heard you mention that you don't need tons... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as... Read More

Know Your Muscle Building Exercises - The Chest

Every bodybuilder and weight trainer will have his or her... Read More

Why You Must Choose The Right Dumbells For Maximum Results Results

Embarking on a dumbbell exercise program? Then examine two well... Read More

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

Why You Do Not have Killer Abs or that 6 Pack Abdominal Muscle

Ask any woman what is the most attractive part of... Read More

Build More Muscle and Lose More Fat by Discovering the Power of Training Variables!

Everyone will inadvertently hit a frustrating plateau in their training... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

Monster Triceps

They make up the biggest trio in bodybuilding.No, not Arnold,... Read More

Exercise The Right Way - The Standing Calf Raise

Other articles in this series looked at a number of... Read More

Boost Your Anabolic Hormone Levels - Naturally!

Anabolic steroid use appears to be on the rise. With... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Dumbbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More