Leg curl in the simulator: exercise technique, what muscles are working

The inner surface of the thigh is not often used in movements, as it is actively engaged only when the legs are brought in. But the role of these muscles should not be minimized, they are involved in creating a beautiful relief and in strengthening the legs in general. There are exercises for this area, one of them is leg curl in the trainer.

Master trainer of the DDX Fitness chain of fitness clubs.

“Because of the isolated work of specific muscles, the zone of the inner surface of the thighs is maximally activated.”

Satura rādītājs

Benefits of the exercise

The leg curl in the machine is an isolated exercise for the inner thigh muscles:

drive: long, short and large;
thin;
ridged.

The inner thigh surface is part of the same functional tandem with the pelvic floor muscles, cortex and hip flexors. Accordingly, they participate together in all natural movements: walking, running, squats, lunges, and climbing stairs.

There is little functional, applicable to everyday life, benefit in the exercise, but from the bodybuilding point of view, leg curl in the trainer is an excellent way to tone and increase the volume of the thigh drive muscle group.

How to choose the weight of the weights?

The weight in the machine is set depending on your goals and the type of fibers being trained. In order to hypertrophy the muscles listed above, the weight should allow you to perform no more than 10-12 repetitions before failure. If the goal is to strengthen, tone and endurance of the area being trained, reduce the weight until you feel a good burning sensation on the last three to five repetitions out of 20, without losing the working amplitude.

Correct technique

Set the working weight in the block with plates;
set the starting position of the rails depending on the design of the machine and the angle of the backrest at about 90°;
assume a sitting position: place your feet on the footrests, press your back against the backrest and spread your thighs apart, special cushions are located on the inner surface of the thigh.
It is very important to sit on the sciatic tuberosities with a neutral position of the pelvis and spine;
exhale, bring the hips together to the finishing position, pause at the peak contraction;
on the inhalation return to the starting position, in a yielding mode, i.e. under control, without sudden movements;
perform the specified number of repetitions.
gently shift the guides so that the hips relax, get off the machine for a rest.

The main mistakes when performing leg curls

Fast negative phase of the movement, abrupt return to the starting position.

How to avoid?

Control the execution, pause in the peak contraction, learn a smooth negative phase of movement (return to the starting position), which is responsible for the correct stretching of the target muscle.

Incorrect starting position

How to avoid it?

There are two main violations. The first is a posterior tilt of the pelvis, that is, you are sitting on the sacrum, it is necessary to tilt the pelvis forward, transferring the fulcrum to the sciatic tubercles. The second mistake – violation of the neutral position of the spine, that is, slouching, incorrect position of the neck, constant turning of the head. It is necessary to place all parts of the spine on the same line and direct the gaze forward.

Incomplete amplitude of movement due to too much weight

How to avoid?

The amplitude should be full in each of the given repetitions, so it is better to set a lower weight but do more repetitions.

Hand assistance due to excessive weight

How to avoid.

The entire amplitude of the movement should be realized only by the target muscles, the desire to “pull” the hips to the finishing position with the help of the arms is indicative of an incorrectly selected weight. Change the weight and continue training, it will be much more useful.

Kontrindikācijas

Of course, do not perform the exercise with inflammation and exacerbations of diseases, exclude training and during the recovery period after surgery. Also exercises are contraindicated:

in degenerative diseases of the hip joint, especially in the exacerbation stage;
in the presence of a deep acetabulum of the hip joint and, as a consequence, the lack of external rotation of this joint. In such a situation, the trainee cannot assume the starting position with a flat back and support on the sciatic tuberosities;
cramps, painful sensations in the ligaments of the hip joint;
hypertonus of the pelvic floor muscles;
with valgus of the hips, shins, including dynamic, which is determined by special testing.

What can be replaced at home training?

One of the equivalents will be the plie squat, it helps to improve stretching, flexibility of the legs, and also actively involves the inner surface of the thigh.

Plie squat

Tehnika

Stand up straight and spread your feet as wide as possible, pointing your toes outwards and push your heel slightly forward. Keep your feet in line.
Straighten your back, avoid rounding your shoulders, and keep your body upright.
You can keep your arms at your sides or stretched out in front of you. If you are using a weighted barbell, bring your hands down between your thighs.
As you inhale, lower yourself down until your thighs are parallel to the floor. Hold this position for a few seconds and feel the muscles tense and stretch.
As you exhale, return to the starting position, straightening your legs.

Sometimes it is worth limiting your desire to take the biggest weight and do as many repetitions as possible, because it is better to take small steps confidently go to the result, and not to injure yourself.