STANDING ONE LEG LEG CURL

A.K.A. Band Standing Leg Curl

Anchor a band at floor level and attach an ankle strap to the end of it. Facing the anchor point, attach the strap to one ankle, then step back to place tension on the band. Start in a standing position, with your working leg (the one with the band attached to it) extended in front of you so that your foot is a few inches off the floor. Contract the hamstrings of the working leg to bend your knee so that your foot lifts up and back behind you (a standard leg curl motion). Squeeze the contraction in the hamstrings at the top, then lower back down under control to full leg extension. Complete all reps with that leg, then switch legs and repeat.

A.K.A. Cable Leg Curl

Standing on a bench or elevated surface attach the cable to the ankle. NOT THE FOOT. Keeping the leg ( quad portion) straight curl the leg until the leg is fully flexed behind you. Make sure that the angle of the cable is at a 45 degree angle down. You Must be higher than the direction of the cable. This is why you have the elevated surface. If you have nothing to stand on, simply turn around so that you are facing away from the direction of the cable and grab onto something for support and complete the same movement. This way the LINE OF RESISTANCE is supportive of the LINE OF PULL from the muscle worked.

START: Stand facing a low cable pulley with an ankle collar attached to your right ankle and connected to the low pulley. Step back two to three feet from the cable pulley and lift your right leg out to form a 45 degree angle with your body.

MOVE: Slowly flex your knee to curl your lower leg down to form a 90 degree angle at your knee. Hold this position for a second then return your foot to the start. Complete the desired number of reps and repeat with the left leg.

Standing keeping your abs tight by sucking in your stomach, lean slightly forward holding onto the bench or machine for support lift one leg up squeezing the hamstring tight at the top. Descend slowly without locking out the knee. Perform the number of repetitions continuously until you finish, and switch legs.