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Leg Curls





LEG EXTENSION machines are found at nearly all gyms and health clubs, and are very easy to use.

Required Equipment

  1. Leg Curl Machine

Muscles Targeted (In order of impact)

  1. Hamstrings
  2. Glutes and Quadriceps

How to do Them

  1. Lie in the machine, flat on your stomach and place your feet under the pad. Adjust the pad so that it rests on the back of the ankles.
  2. Keeping your hips on the bench, curl your legs up.
  3. Slowly lower your legs back down.
  4. Do not allow your legs to rest at the bottom.
  5. Repeat

Variations:

  • There are also leg curl machines that allow you to sit upright and you curl your legs down. It is the same motion, only from a sitting position.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets