라이브러리로시작 
끝 
운동 라이브러리
Leg Curl
A machine knee-flexion exercise that isolates the hamstrings with consistent tension and minimal balance demand.
하체머신Knee flexion
주동근
햄스트링
협응근
비복근슬와근
장비
머신
패턴
Knee flexion
준비 자세
- 01Set the back pad so the knees line up with the machine pivot.
- 02Place the ankle pad just above the heels with legs extended.
- 03Lower the thigh pad to lock the hips down.
- 04Grip the handles and brace before curling.
수행
- 01Curl the heels toward the glutes by flexing the knees.
- 02Keep the hips and thighs pinned to the pads.
- 03Pause briefly at the deepest comfortable flexion.
- 04Lower under control until the legs are nearly straight.
체크포인트
- -Hips stay down on the pad through the range.
- -Movement comes only from the knees.
- -The lowering phase stays controlled, not dropped.
- -Both legs curl evenly.
흔한 실수
- -Lifting the hips to gain extra range.
- -Using momentum to swing the pad up.
- -Cutting the bottom range short.
- -Setting the ankle pad too high on the calf.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps.
- -A slow eccentric increases hamstring tension at lighter loads.
- -Pair with leg extensions or squats for balanced thigh work.