rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Leg Curl
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Isolated hamstring work — the heels curl toward the glutes while a pad locks
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the thighs in place.
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- **Category:** Main circuit
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- **Type:** Machine-based isolation (knee flexion)
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- **Targets:** Hamstrings (biceps femoris, semitendinosus, semimembranosus)
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit (or lie face down, depending on the version) with the thigh pad locked over
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your legs and the roller behind your ankles. Start with the legs extended.
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## Execution
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1. Curl your legs toward your glutes, driving through the hamstrings.
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2. Squeeze hard at the fully bent position.
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3. Return the roller under control until the legs are extended again.
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## Cues
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- Focus on hamstring engagement — feel the pull behind the knee, not the back.
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- Keep your hips and back still against the pad; no arching to cheat.
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- Curl through the full range, all the way to the glutes.
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## Common Mistakes
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- Arching the lower back to yank the weight up.
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- Using momentum instead of a controlled curl.
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- Cutting the range short and never reaching full flexion.
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## Progression
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Add load once all four sets of ten are controlled; single-leg curls for
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asymmetry, or a slow eccentric to overload the lengthening hamstring.
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