Upright Hamstring Curl Machine
a.k.a. Single-Leg Curl, Hamstring Curl
Differentiation: Mechanics
This variation of a leg curl is unique from other leg curl exercises. Here is how: your body is upright on the Standing Leg Curl Machine. Unlike curls where you lay flat | or sit on a bench, | you do not lock your body in place. This body position allows you to pull the weight using your hamstrings | and use your body momentum. This movement increases the overall endurance of your hamstrings. This is a good exercise for beginners.
Starting Position
To get into starting position, do this...
1) Locate a Standing Leg Curl Machine.
2) Load plates on the machine.
3) Place one knee on the resting pad of the leg curl machine.
4) Place your opposite ankle inside of the lifting pad.
5) Place both of your elbows on the armrest pad.
6) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, inhale while flexing your hamstring while raise your leg up
3) ...until your thigh and calf make a 90-degree angle.
4) This is the ending position.
5) Squeeze and hold this position for a count of two seconds
6) Then allow your leg to return to the starting position using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keeping the muscles of your torso contracted during this exercise will concentrate all of the effort in your hamstring, giving you the most benefit possible from this particular movement.
Be sure the leg you are lifting with is fully stretched with toes pointed straight at the beginning of the movement.
Be sure to maintain tension on your hamstrings at all times.
Gear Advice
We have no advice on gear for this exercise.
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