Leg curls, also known as leg curls, are the best isolation movements for exercising the biceps femoris. Of course, this is for the thighs, but it can actually exercise the buttocks. Among them, the prone leg curl (Lying Leg Curl) is the most commonly used and effective.
Target exercise area: Biceps femoris
Action essentials:
1. Initial action: Lie prone on one leg On the bench press, your knees should be just past the end of the bench. Adjust the resistance rolling pad so that the back of your ankle is just under the pad. Grasp the handles and take a deep breath.
2. Action process: Keep your torso straight, contract your biceps femoris to move the rolling mat toward your buttocks, and when the action reaches the midpoint, start to exhale. Squeeze your biceps femoris hard at the top of the movement, then slowly return to the starting position.
Note:
1. When lifting the weight, the calves should not exceed the vertical plane. When returning, the biceps femoris must be controlled with force. The legs should not be completely straightened and kept in a tense state. The movement process cannot rely on inertia. If this situation occurs, it means that the load is too light. You should increase the weight of the trial lift appropriately and pay attention to controlling the rhythm of the movements. For example, the concentric contraction is slightly faster and the eccentric contraction is slightly slower.
2. Do not lift the buttocks when the biceps femoris is contracting. Avoid borrowing force. If this situation occurs, it means that the load is too heavy. You should reduce the weight of the trial lift and focus on the contraction and extension of the agonist muscles.
3. Pointing my toes out helps me focus on the hamstring junction and lateral biceps femoris. Keeping your toes straight is good for the entire biceps femoris, whereas pointing your toes inward primarily hits the inner part of your biceps femoris.
4. Similar movements: Dumbbell Lying Leg Curl
When bending, it is advisable to raise the calf until it is perpendicular to the ground. Do not exceed it, otherwise the dumbbell will easily lose control and reach the highest point. Then squeeze the biceps femoris hard and hold for a moment; return slowly and let the dumbbell pull the biceps femoris forcefully.
5. Other similar actions:
