In fitness exercises, leg curls are a well-known and effective exercise, and it is also an easy-to-train exercise. Of course, if a person insists on training leg curls, there will be many benefits, but if you want to have these benefits, Correct standard movements are very important. So, what is the standard movement for leg curls? Let’s find out together below.

Standard prone leg curls

1. Adjust the equipment barbell according to your height, lie face down on the leg curl exercise machine, and lift the barbell The pads are at the back of your legs (a few centimeters below your calves). Tip: It is recommended to use a leg-flexion exercise machine with other angles besides horizontal, because the angled position is more conducive to the exercise of the hamstring muscles.

2. Keep your torso level on the bench, make sure your legs are fully extended, and grab the armrests on both sides of the machine with both hands. Toes forward (or you can use the other two positions described in the foot position section). This is the starting position of the movement.

3. While exhaling, bend your legs as much as possible without lifting your upper thighs off the mat. When fully tense, hold for 1 second.

4. When inhaling, do not return the legs to the original position. Repeat for the recommended number of repetitions.

Standard movements of seated leg curls

1. Adjust the machine barbell according to your height, sit on the machine, and lean your back on the back cushion.

2. Place the back of your lower leg on the pad (a few centimeters below your calf), making sure the pad ring is against your thigh and above your knees. Then grab the handles on either side of the machine, with your toes pointing forward (or you can use one of the other two positions), making sure your legs are fully extended in front of you. This is the starting position of the movement.

3. While exhaling, pull the bar toward the back of your thighs as far as possible, bending your knees. Keep your torso still. Stay in the most tense position of the muscle for 1 second.

4. While inhaling, slowly return to the starting position.