The standing leg curling machine
The leg curling machine is a machine that allows for the isolation and development of the hamstrings and glutes, and the standing leg extension machine, as it is done only one leg at a time, further isolates and develops these muscles. There is a risk when performing the standard supine leg curling machine that you will favor a dominant leg to lift more than half of the weight, and thus end up with an even stronger, and more muscled leg than the less dominant leg. By performing the standing leg curl with the same amount of weight for each leg, you can be assured that you will develop equally well muscled and toned hamstrings and glutes.
The standing leg curling machine is an attractive and professional caliber machine, and will offer years of reliable service in any professional gym. The desire to strengthen and tone the legs is a common weight training goal, and as such no comprehensive gym can afford to be without a quality standing leg curling machine.
Muscles worked by the standing leg curling machine
The standing leg curling machine is designed for the isolation and development of the hamstring muscles of the upper back of the thigh, and the glutes (buttocks). These muscles will be very efficiently developed with the isolation and strain that the standing leg curling machine exercise will demand through the muscle movement. The abdominals and lower back will act as stabilizer muscles during the standing leg curl, and will receive secondary benefit as a result.
Appearance and dimensions of the standing leg curling machine
The standing leg curling machine is designed for a professional gym environment, and as such is composed of quality heavy gauge steel framing, smooth acting mechanisms and pulley systems, and a non slip foot rest and padded leg bar in back.
The weight stack is located in front of the standing user, and the weight is adjustable through a variable pinioning system. There are balancing hand grips at the top of the unit, to ensure correct and stable positioning throughout the range of motion.
The dimensions of the standing leg curling machine are 85 cm x 80 cm x 170 cm, and the total weight of the device is 110 kg.
How to use the standing leg curling machine
The standing leg curling machine is not technically difficult, and the techniques can be easily mastered by even novice users. The movement of the machine demands generally correct form, and as such promotes effective muscle development.
The first thing that must be done prior to beginning set of repetitions on the standing leg curling machine is to adjust the weight to be lifted. Take the steel pin and insert it into the slot under the correct number of weight plates to be lifted, and approach the lifting platform.
You should stand on the non slip foot platform with you outer leg, and hook your Achilles tendon under the underside of the keg lifting bar with your inner leg. The leg restraints are adjustable for a correct fit at the Achilles tendon. Endeavor to keep your back and abdominals straight and flexed throughout the course of the set of repetitions, and hold onto the upper handles for support.
Exhale as you begin the exercise, and pull the lifting bar up with your inner leg. Continue smoothly up as far towards the buttocks as you can comfortably go, and when you reach the top of the range of motion, you should pause for a count of two, and give your buttocks and hamstring a concerted clenching. Inhale as you lower the weight smoothly down to the initial starting position. Complete as many repetitions at the selected weight as will bring you to muscle failure, and for best results, perform three sets of repetitions during a training session.
You should avoid dropping the weight down quickly, swinging up or down, and resting the weight at the bottom the range of motion; as these will all take the strain off of the targeted muscles and reduce the effectiveness of the exercise. Additionally, your body should remain motionless apart from the one leg that is doing the lifting. Extraneous movement will take the strain off the hamstrings and glutes, and will also reduce the effectiveness of the exercise.
If you cannot perform the exercise motionless, then you should reduce the weight to be lifted. Correct form, even with lesser total weight, will always garner better results than heavy lifting done incorrectly.
Incorrect form can lead to injury
The standing leg curling machine is very safe, and the machine enforces correct form, which further reduces the likelihood of injury. The exercise can be performed without the need for a spotter or assistant.
The greatest risk of injury while using the standing leg curling machine comes from not warming up properly before performing the exercise with heavy weights. It is vital that you stretch and warm up the leg muscles well before approaching this exercise. Failure to warm up properly could lead to a muscle strain or even a muscle tear. These leg strains or tears will be very painful, and will almost certainly hamper your mobility; and so should be avoided.
An excellent way to warm up prior to approaching the machine is to first perform a set of leg curl repetitions using a very light weight. After this set is complete, your muscles should be ready for a heavy and strenuous set of standing leg curls.
If you feel pain in either the hip or knee joint, you should stop the exercise and adjust your positioning until you no longer feel any joint pain.
Variable techniques for the standing leg curling machine
The Standing leg curling machine is an excellent device for the isolation and development of the hamstrings and glutes. The machine enforces correct form during the leg curl, and as a result will promote excellent results. The machine does not allow for much variation in the exercise performed.
You can vary the results achieved through altering the amount of weight lifted and the number of repetitions performed. If your goal is increased muscle size and strength, then you should perform fewer repetitions with a heavier total weight. If your goal is to tone and shape the glutes and hamstrings, then you should perform a greater number of repetitions with a lesser total weight.
Whichever strategy you employ, you should ensure that you complete each set of repetitions to near muscle failure, and for best results, perform three sets of repetitions.
Sets of the standing leg curl can be alternated with sets of an opposite type of muscle movement, such as the knee extension. By alternating the exercises, you will increase the aerobic benefit of the work out, and also increase the efficiency of a work out session.
Why you should consider the standing leg curling machine
The standing leg curling machine is one of the best possible machine platforms for the isolation and development of the hamstrings and the glutes. Because the exercise is isolated to a single leg, instead of the more normal two legged exercise, the legs are developed equally, with better proportion and a completely even leg strength development.
The standing leg curl machine is a very popular exercise station, and no comprehensive gym can afford to be without a platform for the training and isolation of the glutes and hamstrings.
The machine is user friendly, and can be quickly mastered by even novice users, but offers a range of weight that will keep the machine challenging and rewarding for the strongest and most experienced trainer at any gym.
The machine is constructed with heavy gauge steel and quality mechanisms, and is designed to give many years of reliable and durable service in a professional gym environment.