Laying leg curls
Recruiting the hamstrings via flexion of the knee, the laying leg curl is a very popular and effective exercise at targeting the hamstrings and a handful of other upper leg muscles.
With the hamstrings being recruited via flexion of the knee and extension of the hip, the leg curl, and its variations, plus a hip extension exercise has became popular to a well rounded hamstring training session. Commonly a leg curl exercise and an exercise such as the stiff leg dead lift would be an optimal choice for stimulating the hamstrings effectively.
The laying leg curl allows for isolateral training, via exercising one leg at a time. This results in each leg receiving equal workload to reduce any imbalances between the two legs in strength and size.
Performing laying leg curls
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Set correct resistance on weight stack. Alter settings on machine if needed.
- Stand in-between leg pads and bench.
- Lay face down on bench, and bring legs up so back of lower leg is under leg pads.
- Knees should be just past the edge of the bench.
- Hold onto handles on either side of the bench for greater support.
- Keeping torso flat on bench throughout execution, flex at knee to bring the leg pads up to back of your thighs.
- Once peak contraction is reached, slowly lower the pads back until a slight stretch of the hamstrings is felt.
- Repeat for desired amount of repetitions.
Laying leg curls courtesy of Fitness Uncovered - Bodybuilding & Fitness
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