Leg Curl
Prime Movers/Muscles worked: Hamstrings (the muscles on the back of the upper leg)
Machine: Leg curl (hamstring curl) Leg curl machines can be supine (lying on your stomach to do the exercise) or upright (seated with back supported) depending on the equipment available. Both are described below.
SUPINE MACHINE
- Place proper resistance on machine
- Lie with stomach against bench
- Position body so that hips and chest are flat against the bench
- Place ankles under leg pad with pad just above the heel
- Place knees so that they are just off the bench
- Align knees with the axis of the machine
- Grasp handles with hands
- Maintain body position on bench and leg pad
- Keep hips and chest in contact with bench
- Flex the knees so that heels come toward the buttocks
- Heels and leg pad should come as close as possible to the buttocks
- Raise the weight slowly (3-4 count) and under control
- Exhale on lift
Downward Movement Phase:
- Maintain body position with back supported
- Slowly lower (3-4 count) the leg bar to the starting position under control
- Keep weight stack from resting against unused stack of weights
- Inhale during downward movement phase
SEATED UPRIGHT MACHINE
- Place proper resistance on the machine
- Sit on machine with knees aligned with the axis of the machine
- Adjust back support so that it is supporting the back
- Adjust leg bar so that the feet are on top of the pad and the pad is just above the heels on the leg
- Lower the bar near thighs so that it is against the thighs
- Grasp hand bars on thigh pad
- Maintain body position on the seat and keep back supported
- Flex knees so that heels come under the seat and as close to the seat as possible
- Press the weight slowly (3-4 count) and under control
- Exhale during upward movement
Upward Movement Phase:
- Maintain body position with back supported
- Allow weight to return to starting position under control and slowly (3-4 count)
- Inhale during recovery phase
Hip Abduction
Prime Movers/Muscles worked: gluteus medius
Machine: Hip abduction
Beginning Position:
- Adjust the lever on the side of the machine so that the movement arms are together
- Select the proper resistance/weight
- Sit on the seat and keep the back supported the back bench
- Place the legs against the thigh pad
- Lightly grasp the handles located on the side of the machine
- Press the legs outward against the thigh pad so that the legs are as far apart as possible
Inward Movement Phase:
- Once the legs have reached their maximal point, allow the weight to return to the starting position under control
Outward Movement Phase:
- Allow the weight to return to the starting position under control
Calf Raise
Prime Movers/Muscles Worked: Gastrocnemius (calf muscle), Soleus (under the calf muscle)
Machine: Seated Calf Raise or Upright Calf Raise with Body Weight
Seated Calf Raise
Beginning Position:
- Place the proper resistance on the machine
- Sit down and place the ball of the foot on the platform making sure to allow for full movement of the foot
- Lift heels and remove safety lever
- Lower the weight (3-4 count) by dropping the heels as low as possible and keeping the ball of the foot in constant contact with the platform
- Push with the ball of the foot into the platform and lift the heels as high as possible (3-4 count)
- Repeat the movement in a smooth, controlled motion
Upright Calf Raise with Body Weight
- Stand erect with ball of foot positioned on a stable elevated surface (stair or ledge)
- Keep the body straight
- Press with the ball of the foot and lift the heels as high as possible (3-4 count)
Downward Movement Phase:
- Keep the body straight and lower the heels (3-4 count) as far down as possible while keeping the balls of the foot in contact with the ground
- Repeat the movement in a smooth, controlled motion without rocking the body forward and backward
