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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 |
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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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