Leg curl (machine) Exercise

https://www.youtube.com/watch?v=ELOCsoDSmrg

Fitness enthusiast and gym goers, I wanted to introduce you to another beginner’s machine based workout that you will find at most if not all gyms.  This particular exercise is very simple and doesn’t take much to learn how to use it, I posted a video up top for those who would like a video demonstration but will also post the “how to” portion in writing so that you can read the steps and use proper form and technique. 

This is not necessarily a go to exercise for me, but when and if I need a lower body warm up or want a steady workout regimen, this is one of the workouts that hit the spot.  Normally I don’t push for machine workouts only, depending on the client this could be a helpful exercise and it does work wonders if you use it correctly to match your needs.  I find that many older adults make good use of this, not saying the younger crowd would not benefit (because you can and will) but many older adults to seniors tend to use this machine, along with others and I think that is a solid idea; especially if you are beginner and not sure where to start.  

This particular exercise is one that does use isolation, so it does not use the full ROM that other exercises could very well do, so if you do use this exercise, also try to add some exercises to your regimen that use a full ROM that are safe and are capable of using so that you can work others muscle groups as well. 

How Do I do this exercise?:

  1. Firstly, you will need to adjust the machine lever to fit your height, then will need to sit on the machine with your back against the cushioned part of the machine.
  2. Place the back of your lower leg to the padded lever, then secure the lap pad against your thighs (this is very important), grasp the side handles on the machine as you point your toes.  Ensure that your body is straight (not slouched) and make sure your legs are straight as well. 
  3. As you are exhaling, pull the machine lever as far as possible to the back of your thighs, you will need to keep your torso stationary.  
  4. Slowly return to the starting position. 
  5. Repeat for the recommended repetitions. 
 

So as you can see, the steps are very short and to the point. Specifically this machine is used to work the hamstring muscles,but like I said, it is an isolated movement, so you will need and want to make sure that you add other aspects your workout in order to get more out of your workout in the long run. I would highly suggest this workout for all ages and make sure to load it appropriately, do not do more than what you can handle, use proper form/technique when using any machine, and be controlled. There is no need to be super fast when doing this exercise (I see speed demons flying through this exercise).  Thanks for reading, feel free to follow, share, comment!

 

Your fitness blogger,

Shay-lon xoxox

 

 

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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

8 thoughts on “Leg curl (machine) Exercise”

      1. Oh wow! Really? I usually hit 100 pounds at the very least. Although sometimes I go lower depending on the workout regimen I set for myself.

        Keep working at it, you will increase, it is a slower process than other exercise in my opinion but you will do it eventually, you may want to integrate another lower body workout to this exercise to see benefits at a better rate of time.

        Liked by 1 person

      2. You are welcome,
        I think since it is an Isolation exercise, it might be a slower process and not to mention, sometimes we need to add more or change something to get what we need so we don’t plateau, as you know 😀

        Shay-lon

        Liked by 1 person

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