The bicep leg curl targets the hamstring muscles in the back of your thighs. To perform this exercise effectively, follow these steps:
Getting Started
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Lie face down: Position yourself on the leg curl machine, lying prone with your thighs under the padded support. Your ankles should be positioned securely under the roller pad.
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Proper Posture: Keep your back flat against the pad and your core engaged throughout the exercise. Avoid arching your back, which can lead to injury.
Performing the Bicep Leg Curl
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Curl upwards: Slowly curl your ankles upwards towards your glutes. Squeeze your hamstrings at the top of the movement. Focus on a controlled, deliberate movement. Avoid jerking or using momentum.
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Controlled Descent: Slowly lower your legs back to the starting position. Don't fully extend your knees to maintain tension on the hamstrings. This helps maximize muscle engagement.
Tips for a Successful Bicep Leg Curl
- Controlled Movement: Avoid using momentum; focus on slow, controlled movements throughout the exercise.
- Full Range of Motion: Don't lock your knees at the bottom of the movement, keeping tension on the hamstrings.
- Proper Form: Maintain proper posture and core engagement throughout the exercise to prevent injury.
- Progressive Overload: Gradually increase weight or repetitions as you get stronger.
As per the video reference, the key is to pull your ankle towards your shoulder as much as possible and then slowly lower it, repeating the exercise without fully extending your biceps (knees) when lowering your ankle.
