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 Advice to learn more about the issues covered in this article.