Everything you need to know about the Leg Curl
KEY AREAS: Hamstrings, Knee Strength, Injury Prevention
START POSITION: Lie on the Leg Curl Bench and hook your ankles under the footrests behind you as shown.
It is critical that the machine is set up correctly to match your physique before you start. You must also ensure that the machine is in a good working state with no wobbles and that it has a smooth operation. If it doesn’t then don’t use the machine. It is too risky because without perfect form, this exercise is dangerous and can easily cause knee injuries.
The knees should be just hanging over the edge, with maximum support provided at the top edge of the knees and lower Quads.
Keep a neutral spine and look at the floor just in front of your nose. Grab the handles – if they are as in the photo it helps to put your thumbs on top – and make sure your elbows and forearms are well supported.
NOTES: When starting off with the Leg Curl keep weights low and reps high. Hamstrings are well suited to high reps but too much weight can do more harm than good.
Leg Press Machines vary between gyms and many of them are of poor design or aren’t maintained enough. If the exercise doesn’t feel natural (even with light weights) then stop using it and seek advice before you continue. The backwards and forwards motion of the Legs should be as smooth as possible, and, depending on the machine design, you’re usually OK to perform the Leg Press with full Range of Motion.
If you don’t have access to a suitable Leg Curl Machine, then you should explore the Nordic Hamstring Curl,
To do this exercise, you must secure your ankles on the floor behind you somehow, or ask someone to hold your feet down with their bodyweight. The Nordic Hamstring Curl is quite challenging for most people but it is made easier by including Isometric pauses at various points, and by doing small push-ups to assist the Hamstrings as you come back up.
Whether you use a Leg Curl Machine or a Nordic Hamstring Curl you should mix in other Hamstring exercises and stretches such as the Single Leg Bridge (maybe using a bench), Straight Leg Deadlift, and Single Leg RDL (Romanian Deadlift). Strengthening the Hamstrings is essential to reduce Risk of Injury, especially for Runners, Footballers and Jumpers. There are also several great Hamstring Stretches included into my MOJOH METHOD PILATES 1 Session. Notably the Toe Touch, Shelf Ham Stretch, Sitting Ham Stretch, and the Overhead Leg Ham.
As a serious athlete (particularly Footballers) you should do all or most of these exercises at least once or twice per week (along with everything else you have to do). A badly torn Hamstring may take several months to heal and you’ll be unable to train during the recovery period. So bolster your chances of a successful athletics career and make sure your Hamstrings are well-armoured and protected from Injury.