Seated Single Leg Curl
enums.exercise_tag.STRENGTHenums.exercise_tag.REHAB
exercise_detail.body_part: enums.body_part.LEGS
exercise_detail.description
The Seated Single Leg Curl is an isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.
Seated Single Leg Curl
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exercise_detail.how_to_perform
- Adjust the seat and backrest of the leg curl machine so that your knees align with the pivot point of the machine.
- Sit on the machine with your back firmly against the backrest and place one leg under the padded lever, ensuring your ankle is just above the lever.
- Secure your position by holding onto the side handles.
- Begin by flexing your knee to bring your heel towards your glutes, keeping your movement controlled.
- Pause briefly at the bottom of the movement, ensuring full contraction of the hamstring.
- Slowly extend your leg back to the starting position without locking your knee.
- Repeat for the desired number of repetitions before switching to the other leg.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.tips
- Ensure your knee aligns with the machine's pivot point to prevent strain.
- Maintain a slow and controlled motion throughout to maximize muscle engagement.
- Avoid locking your knee at the end of each repetition to maintain tension on the hamstrings.
- Focus on squeezing your hamstring at the bottom of each curl for optimal contraction.
- Keep your core engaged and back pressed against the seat to stabilize your body.
- Start with a lighter weight to perfect your form before progressing to heavier loads.
exercise_detail.common_mistakes
- Allowing the knee to lift off the pad during the curl, reducing hamstring engagement.
- Failing to adjust the machine to fit leg length, leading to improper alignment.
- Using momentum to swing the weight instead of controlled muscle contraction.
- Not fully extending the leg at the start, limiting range of motion.
- Curling too quickly, which can lead to poor muscle control and engagement.
- Leaning back or shifting body weight to compensate for lack of strength.
- Neglecting to keep the ankle dorsiflexed, reducing the effectiveness of the exercise.
- Setting the weight too heavy, causing form breakdown and potential strain.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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