Leg curl exercise equipment works the hamstrings, which are the muscles that run down the backs of your legs. Strong and well-toned hamstrings enhance the appearance of your legs, while preventing knee injuries and improving athletic and functional movement skills. Depending on the manufacturers, leg curl machines facilitate standing, seated or prone hamstring exercises.
Leg Curl Importance
Your hamstrings should be at least 80 percent as strong as your quadriceps, according to British track and field coach Brian Mackenzie. If you are able to use 100 pounds on the leg-extension machine, you should be able to use 80 pounds on the leg curl. While this is ideal, many people are what fitness trainers call "quadriceps dominant." In some cases, your gym setup may take part of the blame. Some gyms have a leg-press, leg-extension and squat machine, which primarily use the quadriceps muscles. The prone leg curl is often the only hamstring machine. Many women are naturally quadriceps dominant, says trainer Fabio Comano. This is evident in certain athletic activities. Quadriceps-dominant female athletes are less likely to bend their knees when landing from a jump, making them more susceptible to knee injuries such as ACL tears and strains.
Types of Machines
Standing, seated and prone leg-curl machines target the hamstrings, but the stabilizing muscle groups differ according to your body position. ExRx shows equipment animations and lists the primary and supporting muscle groups for the leg curl, such as the quadriceps or the stabilizers for the prone leg curl. During the seated curl, the tibialis, or shin muscles, stabilize the knee, and the gluteal muscles act as stabilizers during the standing curl. The standing curl may be the most effective way to perform unilateral hamstring exercises, which can correct muscle imbalances between your right and left leg.
Performance Tips
Keeping your feet in plantar flexion, or pointed toward the floor, inhibits your calf muscles' ability to assist in leg flexion, says bodybuilder Charles Poliquin. Poliquin suggests dorsi-flexing, or curling your toes toward your shin during the bending stage of the leg curl. Your leg muscles are stronger in the eccentric or straightening phase of the hamstring curl. They do not require calf muscle assistance during this phase. Poliquin suggests pointing or plantar flexing the feet during this phase so the hamstrings take on the entire workload.
Leg-Curl Caveats
Modern hamstring-curl machines have levers that adjust according to your leg and torso length, but some people find the adjustments unsuitable for shorter people. The angle of the machine is also important. Older prone hamstring-curl machines, which are still featured in some clubs, have a bench that is level to the ground. People with weak back and core muscles tend to arch their lower backs when using these machines. Modern prone hamstring-curl equipment is built with the bench at a slight incline, which makes it easier to stabilize your hips. Use the seated or standing curls if you have trouble with the prone leg-curl equipment.
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