In the end, you should have the same number of reps for each leg. Continue by lifting the same leg for the remaining reps or alternate legs.Pause at the top for a second before slowly lowering your foot back down to the ground.Bend your other leg at the knee, bringing your heel towards your glutes. Engage your core for balance and shift your weight onto one leg.Stand with your hands at your waist or holding onto a chair for balance.It can also be used as a warm up for other leg curls or hamstring exercises. This leg curl can be done at home or at the gym. This is great for someone who cannot do the other weighted leg curls because of injury. The standing leg curl is the lowest impact as it does not require any weights. If the weight is too heavy and you’re straining to lift it, this could put unnecessary stress on your back. The lying position puts the lower back in a more vulnerable position.
![lying leg curl lying leg curl](https://weighteasyloss.com/wp-content/uploads/2018/05/26222409_1986672208263477_4548106591047516160_n.jpg)
Inhale as you move the dumbbell up and exhale on the way down.Īlways start with a light weight to avoid injury. Pause for a second before you begin to slowly lower the dumbbell back down to the ground.Engage your core and lift the dumbbell up slowly until your knees are at a 90-degree angle.Bend your arms at the elbows and use them to prop your torso up. Lie down in the prone position on the floor or a mat.This placement will help center the weight so it doesn’t shift while performing the curls. Grasp the dumbbell between your foot arches, holding it by the handle.Start out with a light weight dumbbell first to get the form down, then increase the weight as needed. This exercise is similar to the lying machine leg curl, with a dumbbell in place of the weighted bar. You will need a dumbbell and a place to lay comfortably face down on the floor. The leg curl exercise can be done with a machine which is perfect for someone working out at home. Inhale again as you smoothly lower your legs back down, maintaining control along the way.
![lying leg curl lying leg curl](https://img.livestrong.com/640/clsd/6/27/fe90de18463f408fb22cd52aa5dff1a2.jpg)
![lying leg curl lying leg curl](https://www.anytimefitness.com/wp-content/uploads/2020/06/how-to-safely-use-leg-curl.jpg)
The support pad should be above your heel but below your calf muscle. Once you’ve selected your weight, you’ll lie face down on the flat bench. This machine doesn’t require as much setup as the seated leg curl. Weights get added to the bar or, if this is a cable machine, the pin can be moved to change the resistance. This setup includes a flat bench to lie down on with a levered lifting bar at the end. There are two pads, one to support the ankles and the other to hold the legs down. Weights can be added to the bar or adjusted with a pin if this is a cable machine. The leg curl machine consists of a bench with a levered lifting bar at the base of the machine. If you’re looking for an isolation move to target the hamstrings, consider the seated leg curl. The seated leg curl is a machine-based exercise that targets the hamstrings more than the calves. Try each leg curl out to see which works best for you.įirst, let’s go over the steps for the seated leg curl. If you don’t have a dumbbell for the at home lying leg curl, you can use a resistance band instead. Leg curls are a versatile exercise and can be done with different equipment. Leg curls can be done in several positions and with different equipment.