If you're tuning in this week to seek some last minute advice on shaping up for spring break, there's not much we can do for you unless you are talking about next year's spring break. At this point, I recommend you finding one of those shirts with the sprayed-on muscles for you to wear on the beach if that's what you are seeking. Following up on last week's column, the other part of the equation of having "big legs" outside of the quadriceps includes hamstrings, the long muscles that extend down the back of each thigh. There is no pose more intimidating in all of bodybuilding than the side pose where the hamstrings are flared out opposite of the quads.
The hamstrings are to the legs like the triceps are to the arms: As the larger occupant of their respective limbs, you will look silly if you don't develop them along with the quadriceps and biceps. On a side note, hamstrings may be on the evolutionary chopping block as far as human development is concerned. Modern human activity in industrialized countries no longer mimics that of older cultures, which helped keep the hamstring muscles strong and flexible. Partly as a result, strained hamstrings are the most common injuries experienced by unseasoned athletes.
All squats, deadlifts and lunges work the hamstrings to different degrees. However, we're going to focus today on an isolation exercise, the lying leg curl. As an isolation movement, this exercise shouldn't be the primary ham-builder. The other exercises just mentioned should be alternated for maximum hamstring development.
That isn't meant to knock leg curls of any type. As long as you keep your pelvis stationary and allow the hamstrings to work purely, there are few exercises that will allow you to feel a deeper burn as much as you will with these. If you'd like to test this sensation after you are finished, stand up and bring your heel back to make a 90-degree angle with your thigh.
Let this week's Turner Center model school you on how to get that "Rebel body."
Step one: Locate the lying leg curl machine. Adjust the lever to a comfortable position and so that it does not "roll off" of your leg when you lift it. Lie down on your belly on the bench and grab the handles. Step two: Flex your knees and touch the pads to the back of your thighs. Do not "swing" your legs up. Extend your legs slowly until they are straight again. Repeat as desired.
