STANDARD
The Leg Curl is the second exercise in the Strength Training Machine drill.
This exercise develops strength in the back of the upper leg muscles.
Figure 15-3 shows the exercise as a Soldier conducts it:
Starting Position
The starting position for the Leg Curl is the Prone position, knees aligned with the center axis of the machine.
Adjust the lower leg pad to contact the lower legs just above and behind the ankle, allowing the lower legs to be fully extended.
Relax the lower legs and feet.
Position the thigh pad just above and in front of the knees.
Place the hips, stomach, and chest firmly against the bench with the eyes looking straight down.
Select the appropriate weight and ensure the pin is secure in the weight stack.
Relax hands and place them on the handgrips.
Count
● On count 1, slowly pull the lower legs to the rear toward the buttocks.
● On count 2, return to the starting position by slowly lowering the lower legs.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
Check Points:
● Knees are aligned with the center axis of the machine.
● The leg pad contacts the lower legs just behind the ankles.
● The hips, low back, shoulders, and head are firmly against the seat back.
● Maintain a natural arch in the lower back
● Exhale on count 1 and inhale on count 2.
Precautions:
Do not arch the back or allow the hips to rise off the seat.
Do not grip the handgrips tightly.
MODIFIED LEG CURL
The modified Leg Curl is performed in the Prone position through a limited range of motion.
Soldiers with low back or hip injuries may prefer to use the seated leg curl if it is available.
A Soldier conducts the exercise doing the following:
Starting Position
The starting position for the Leg Curl is the Prone position, knees aligned with the center axis of the machine.
Keep the chest flat on the bench.
The legs may be extended or partially flexed.
Grab the handles of the machine.
Movement
From the starting position, curl the legs up as far as possible without lifting your upper legs from the pad.
Pause for a second, then return the legs slowly to the starting position.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the strength machine session.
SINGLE-LEG CURL
The Single-Leg Curl is performed in the Prone position using only one leg at a time (see figure 15-4).
As the Soldier’s condition improves, the range of motion and resistance may gradually increase until the exercise is performed to standard.
However, do not increase both of these factors at the same time.
The Single-Leg Curl is used to maintain a heavy resistance on the good leg, reduce the resistance on the injured leg, or decrease the range of motion on the injured leg.