How to Lying Leg Curl | Proper Technique, Set Up, & Mistakes

In today's video, Physique Development Coaches, Alex Bush & Sue Bush, take you through a technique tutorial of the Lying Leg Hamstring Curl. This is a great how-to video for beginners and advanced trainees.
#LyingLegCurl #HamstringCurl #hamstringworkout
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[@leohannan1]

This is exactly kzbin.infoUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.

[@PhysiqueDevelopment]

Thanks for your feedback, Leo! I'm glad this exercise has been helpful for you.

[@vasquezcsu]

This was a great video!! I thought I was “too short” to utilize this machine(my personal one at home does not adjust). The bench decline and making sure my knees were at the point of access made the world of a difference

[@PhysiqueDevelopment]

Ahh, perfect! I'm glad that it clicked for you after seeing the point of axis. We re-did this video, it may turn on some other light bulbs as we believe the newest video is better! --> kzbin.info/www/bejne/hmiQg6uKi8pphZIsi=h6RHwH12gEZlZyMh

[@matthewclarke5008]

I am morbidly obese and tried this exercise with 10 kilos and I felt my stomach pushing my lower back up into a back bend position and decided to relax it and go ahead with the exercise, I could feel my lower back taking all the load in the spinal joints instead of in the legs. Then I could not get back up and ended up rolling onto the floor and stayed there for half an hour until my lower back realigned enough to get back up and walk home, it's since healed. What did I do wrong?

[@BeeForBreakfast]

Your hips are likely to push upwards and create an arch on your back while doing this exercise. Make sure that doesn’t happen and maintain good form throughout the exercise.

[@matthewclarke5008]

@@BeeForBreakfast Thankyou, I'll try next time when I'm ready for the leg curl on the machine, I've started doing leg curls with the swiss ball for now and have no issues.

[@Бобёр-ю8г]

Props to you man for trying to be better

[@matthewclarke5008]

@@Бобёр-ю8г Thanks man.

[@donutlarper7179]

​@@matthewclarke5008don't give up! Every session counts

[@Palaan92]

Thanks 😊💪😎

[@PhysiqueDevelopment]

Thanks so much for watching! We're glad you found it helpful.

[@flatlineoptimism2600]

Is it okay to let your legs completely extend before doing another rep, or is that bad for the knees?

[@PhysiqueDevelopment]

Yes, you can extend your legs fully if that feels good for you.

[@nicoles_handle]

how do i keep the pad on my ankle? it keeps going up? im so confused

[@nicoles_handle]

gah I can't check if my knee is aligned my machine doesn't have the thingy

[@tikiortaka]

For the love of god I can't prevent the pads from rolling and moving towards the back of the knee joint. How do I prevent that from happening? thanks

[@PhysiqueDevelopment]

We would agree that this is very frustrating! The first two things I would look at here would be aligning the knee with the axis of rotation and ensuring that the ankle pad is falling just above the shoe. These two alignments should help out! If the pad is rolling up your leg during your reps, it's more than likely an alignment issue - start there.

[@tikiortaka]

@@PhysiqueDevelopment Thanks. I kinda thought that too. My leg has a higher radius of curvature compared to the machine's. But due to the preset inclinations there's not much adjustments I can do. At least not in the one in my gym.

[@PhysiqueDevelopment]

@@tikiortaka And sometimes that is just how it goes. Do your best to make the most of it, and then adjust your exercise selection to help fill in the gaps as you need.

[@juansamudio1171]

So do we come up slowly and come down a little faster on the eccentric?

[@PhysiqueDevelopment]

The accelerating concentric allows you to bypass the tendency to dominate the exercise with your calves (the gastroc is responsible for the first 15-20 degrees of knee flexion). Control on the eccentric is what you're aiming for in this exercise. Often that is accompanied by a slower rep tempo.

[@juansamudio1171]

@@PhysiqueDevelopment So controlled acceleration on the concentric and control slower on the eccentric then right?

[@zLance7]

@@juansamudio1171 Yes

[@alvarokonrad6158]

I only have a flat bench, and when doing this exercise my ass lifts up. Is that normal ?

[@PhysiqueDevelopment]

That can certainly happen. Here's what we tell our clients to do: instagram.com/p/CVDpo4FJlYx/?.

[@oliviaw2209]

This exercise hurts the back of me knee 😢

[@PhysiqueDevelopment]

Do you feel that your knee is lined up with the cam on the machine?

[@mudkippi]

i can only feel it in my calves i think im doing something rlly wrong

[@PhysiqueDevelopment]

Try and go slower out of the bottom portion of the reps. That should help out!

[@HubertJNussbaum]

Point your toes up toward your shins throughout the movement

[@mayatypebeat6426]

YES GIRLY! Been going for a week now and istg i’ve never been happier like ever! It’s like all sadness faded and now i’m hooked. Just finished legs and i already can’t wait to back tomorrow haha. YOU GO GIRL! I fr aspire to be like you.

[@maryblinkova]

I usually start with heavier weights but at the end it is tough to do full motion. What would you recommend?

[@PhysiqueDevelopment]

We would recommend starting with less weight for your starting working sets. Then, as you move through your sets, increase the load as you can while maintaining good form and a full range of motion. As you build up fatigue, it's expected to lose a little range of motion. That said, we want this to happen in our later sets, not our starting ones.

[@maryblinkova]

@@PhysiqueDevelopment got it! thanks for reply and recommendation!

[@minge9]

Choose a weight where you can do 15-30 reps with 2 RIR. It often offers the best stimulus to fatigue ratio. Based on your personal response to each main rep ranges, you can play around with your volume a bi t

[@johnwiand1167]

What if too tall for the pad to be at my ankle? Is there an adjusted version of the form I could use or should I do another exercise to substitute?

[@PhysiqueDevelopment]

Assuming you have adjusted the machine the best you can to fit, is your knee still in alignment with the axis of rotation (the little dot on the machine)? Do you notice the pad rolling up your leg as you curl?

[@johnwiand1167]

@@PhysiqueDevelopment I’m not entirely sure what you mean by is my knee still in axis of rotation but the pad does move up my shins as I go and it feels like it limits my range of motion, and yes I extend it as long as it goes, I’m 6’6

[@terencecheng8213]

hi do you mean slowly move from the bottom position, then accelerate ? thx

[@PhysiqueDevelopment]

Yes, this is what we mean! The calf (gastroc) dominates the first 15-20 degrees of knee flexion so we want to have that in mind so we don't "fling" the weight up from the bottom - creating a lot of momentum - and lose out on tension on the hamstrings.

[@josefinehuttel122]

2:42

[@darwineffendi3273]

Is this affect to the calves muscle?

[@PhysiqueDevelopment]

This exercise will target the hamstrings and calves, yes!

[@sarahlynn6292]

I only have a completely flat bench... when I'm doing these I feel a lot of stress in my calves. How do I fix that ?

[@PhysiqueDevelopment]

Hey Sarah, this is a great question! Here is a post by Coach Alex that should help you: instagram.com/p/CVDpo4FJlYx/?.

[@maguifreitas]

Its normal to have the urge to pee when doing certain exercises? For example, lying leg curl, goblet squat and hip trust? Is it normal?

[@PhysiqueDevelopment]

It would be feedback that you need to strengthen your pelvic floor. We have a lot of free resources to do so on our email list. You can check out our articles & sign up here --> physiquedevelopment.com/blog/

[@sadhurshanramesh7807]

Smooth

[@PhysiqueDevelopment]

Thanks a lot! Be sure to subscribe as we have a lot of great videos just like this that I think you'll enjoy! :)