Lying Leg Curls: Hips Neutral; Toes Pointed and Turned Inward

Anatomy and Physiology of Lying Leg Curl Toes Pointed and Turned Inward

Leg curls are a great accessory exercise for the hamstrings, and unlike their counter-movement – the leg extension – provide no shear forces to the knee. Though leg curls by themselves will not develop the full strength potential of the hamstrings, they are an excellent beginning movement, and are also effective in helping to prevent hamstring pulls during running and sprinting. Though it is true that several different positions are necessary to train the hamstrings fully, if your gym lacks options for leg curling, a prone position like the one illustrated in the following images is my personal preference.

Instruction for Lying Leg Curl Toes Pointed and Turned Inward

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. Also be sure to adjust the pad of the leg curl so that it rests on the leg just below the gastrocnemius, or calf muscle. Point your toes away from you, and then turn them slightly inward toward the center. Once you have these simple adjustments completed, you are ready to begin the exercise.

Inhale a breath, and, as you exhale, forcefully flex the knees so that the pad on your legs moves toward your buttocks. Keep the ankles in contact with the pad at all times. If the weight flies up into the air and the pad comes off of your legs, it is a dead giveaway that the weight is too light.

Leg Curls have what is referred to as a descending strength curve, meaning that, as you lift the weight to the top of the range of motion, your mechanical advantage diminishes, making the weight feel as though it is getting heavier. While a properly designed leg curl will eliminate most of this issue, you will likely feel that the top is difficult to reach. Squeeze the hamstrings fully so that you reach your full range of motion. Be sure to keep the toes pointed inward, as they will likely want to fly outward as you go upward.

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 be 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 Pointed and Turned Inward

• 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.
• Cramping of the gastrocnemius – the calves – is quite normal when beginning to use this exercise variation. This occurs because the body is trying to recruit other muscles – principally the gastrocnemius – the aid in the flexion of the knee. When it happens, try flexing the ankles – pulling them toward you – for a moment in between reps. The cramping will dissipate as your hamstrings become stronger and your body becomes more efficient.
• Watch the video below for a demonstration of properly performed leg curls.

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