How to perform Band Lying Leg Curl with proper form
Setup
- Equipment: Use a resistance band and a flat surface or mat.
- Anchor Band: Secure one end of the resistance band to a stable object, ensuring it's anchored low to the ground.
- Positioning: Lie face down on the mat, with the anchored band behind your ankles.
Execution
- Initial Position: Keep your legs extended straight behind you, with your knees aligned and your hips pressed into the mat.
- Engage Core: Tighten your core to stabilize your body.
- Curl Motion: Flex your knees to bring your heels towards your glutes. Keep your hips down and avoid lifting your torso.
- Peak Contraction: Hold the contraction momentarily when your heels are near your glutes.
- Lowering Phase: Slowly extend your legs back to the starting position, maintaining control and tension in the band.
Tips for Proper Form
- Breathing: Exhale during the curl and inhale while extending.
- Avoid Jerking: Move smoothly to prevent injury.
- Focus: Concentrate on using your hamstrings to control the movement.
Common Mistakes
- Lifting hips off the mat.
- Using momentum rather than muscle strength.
- Allowing the band to go slack during the exercise.
By following these steps, you can perform the Band Lying Leg Curl effectively and safely.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms