LEGS
Your legs contain some of the largest muscles in your body. For the purpose of weightlifting, most experts divide the legs into four separate muscle groups: quadriceps, hamstrings, calves, and anterior tibialis. The quadriceps and hamstrings act at the knee joint, and the calves and anterior tibialis act at the ankle joint.
Hamstrings: The group of muscles on the back side of the leg, running from the hip joint to the knee joint. The hamstrings are a group of three muscles: biceps femoris, semimembranosus, and semitendinosus. The hamstrings' primary function is to facilitate flexion of the leg, and medial and lateral rotation, which is important in activities such as jumping, pedaling, walking, and running.
LYING LEG CURL:
Muscles worked: |
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Hamstrings |
| Instructions: |
- Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads.
- Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down.
- Reach and hold on as far forward as possible so that your lower back is unable to arch.
- Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings.
- Return to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't let your back or pelvis rise from the bench in an arch. If you notice your back or pelvis is rising from the bench try placing a small pillow under your pelvis and grab as far forward as possible.
- Don't swing the weight up using momentum.
- Don't drop the weight down. Use a slow controlled motion.
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| Alternate exercises: Standing Leg Curls |
Below is a list of the most effective strength-training exercises for your legs. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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