Lying Leg Curl Hips Neutral, Toes Straight and Pointed

Anatomy and Physiology of the Lying Leg Curl Hips Neutral, Toes Straight and Pointed

Leg curls of all kinds are excellent assistive exercises for the hamstrings. They are unique because, unlike their counter-movement – the leg extension – they provide no shear forces to the knee, and provide a direct component of hamstring training that cannot be obtained any other way – knee flexion. Leg curls by themselves cannot develop the fullest strength potential of the hamstrings, but they are both a great beginning movement, and are effective in the prevention of injury from hamstring pulls during running and sprinting.

Leg curls need to be performed in several slightly different positions in order to mobilize all of the fibers for ultimate leg development. By preforming them with the hip and the toe in a neutral position, you teach the central nervous system how to begin to maintain a neutral hip and ankle during running. The three hamstring muscles – biceps femoris, semitendinosus, and semimembranosus, act on the knee as a sling in functional movement. As such, forcing them to train in neutral alignment teaches these muscles how to react to ground forces to help maintain ankle stability.

Performance of the Lying Leg Curl Hips Neutral, Toes Straight and Pointed

To begin the exercise, lie facedown on leg curl machine as shown. Make sure that the axis of rotation of the machine – the pivot point of the machine – matches up with your own axis of rotation, which is your knee joint. Be sure to adjust the pad of the leg curl so that it rests on the achilles tendon. Keeping your toes pointed away, but in a parallel position, inhale.

 

As you exhale, forcefully flex the knees so that the pad on your legs moves toward your buttocks. The toes should stay pointe and neutral in alignment.

 

Leg Curls have a descending strength curve, meaning that the mechanical advantage decreases as you lift the weight to the top of the range of motion.Though a well-designed leg curl unit eliminates most of this problem, you will work harder at the top.

As you reach the top of the movement and finish your exhalation, allow a natural breath cycle to take place, and begin inhaling as you lower the weight. Your goal during the descent is to lower the weight at a fixed speed throughout, rather than dropping the first few degrees of range of motion quickly, and then catching the weight lower in the range where it is easier to control.

Tips for Lying Leg Curl Toes Neutral

• Concentrate on exhaling throughout the lifting cycle of the exercise.
• Coordinate exhalation with a smooth ascent to the top of the range of motion, and squeeze the hamstrings at the top of the movement.
• Coordinate inhalation with a smooth descent from the top of the movement, ensuring that you do not allow the first few degrees of range of motion to get away from you.
• Some calf cramping during leg curls with pointed toes is normal. If your calves cramp, flex your ankles, relieve the cramp, and attempt to continue the set. Your body will adjust as it becomes stronger.
• Make sure that you flex the ankles on the way up, and point them on the way down.
• Take a look at the video below to perfect the technique of the Lying Leg Curl v. 22.

Lying Leg Curl Hips Neutral, Toes Straight and Pointed