The leg curl is an ideal machine for training the back of the thigh without putting too much strain on the spine. The machine is suitable for beginners as the movement is guided. The leg curl is also a good exercise for advanced users. The one-sided version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Adjust the machine settings so that they are right for you. Lie on your stomach on the pad and hold on to the handles (if available).
2
Position your left knee on the pad and your heel under the roller. Your legs are almost fully extended backwards.
3
Bend your left knee joint forcefully by pushing your left heel back against the pad. Move backwards until the maximum contraction is reached. Your right leg remains extended. Hold the position briefly and exhale.
4
Stretch your left knee slowly and in a controlled manner until your leg is stretched again and you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
Do not fully straighten your legs and bring your heels as far back as possible. Your knee joint should be in line with the machine's pivot joint.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
—
Tertiary
—
Equipment
Seated leg curl
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