Strong hamstrings stabilize your knee joint and help you accelerate, and decelerate, during sporting activities. Weighted reverse leg curls are a key move in working your hamstrings.
It's a non-impact exercise appropriate for a multitude of fitness levels. Add it to your lower-body routine to balance out quad-centric exercises, such as squats and leg extensions.
How to Do Weighted Reverse Leg Curls
Most gyms have reverse leg curl machines. To use it, lie on your stomach, hook the back of your lower legs around a lever attached to a weight stack and pull the weight toward your buttocks, trying to bring your heels as close to your gluteal muscles as possible.
Doing a reverse leg curl against resistance primarily works out the hamstrings of the posterior thigh, but it also challenges the lower-back and calf muscles. Here's a breakdown of the two main benefits:
Leg Curls as Part of a Comprehensive Plan
Warm up your lower body before doing leg curls. A brisk walk, time on an exercise bike or 5 minutes of calisthenics are options. Stretch the leg and buttock muscles after each workout to reduce your risk of strains.
If you're unsure as to your form on the machine, consult a personal trainer who can help ensure you're not straining your back or using momentum, rather than muscle, to complete the movement.