Curl Femoral Tumbado En Máquina De Palanca

isquiotibiales piernas superiores máquina de palanca

Aprende cómo hacer el Curl Femoral Tumbado En Máquina De Palanca con la forma y técnica correcta. Este ejercicio de máquina de palanca trabaja principalmente tu Isquiotibiales, con énfasis secundario en Gemelos.

Demostración del ejercicio Curl Femoral Tumbado En Máquina De Palanca mostrando la forma correcta

Cómo Hacer el Curl Femoral Tumbado En Máquina De Palanca

Sigue estos pasos para realizar el Curl Femoral Tumbado En Máquina De Palanca con la forma correcta:

1Ajusta la máquina a tu cuerpo y selecciona el peso deseado.
2Recuéstate boca abajo en la máquina con las piernas rectas y los talones contra la almohadilla de la palanca.
3Sujeta las asas o los laterales de la máquina para ganar estabilidad.
4Mantén inmóvil el torso, exhala y flexiona las piernas todo lo posible sin despegar la cadera de la almohadilla.
5Mantén la contracción con una breve pausa mientras aprietas los isquiotibiales.
6Inhala y baja la palanca lentamente hasta la posición inicial.
7Repite durante el número de repeticiones indicado.

Músculos Trabajados en Curl Femoral Tumbado En Máquina De Palanca

Principal

isquiotibiales

Secundario

gemelos

Detalles del Ejercicio

Equipo: máquina de palanca
Parte del Cuerpo: piernas superiores
Categoría: Principal

Músculos y Anatomía

The lying leg curl machine isolates the hamstrings by resisting knee flexion while the hip is in a neutral, prone position. The hamstrings are a two-joint muscle group — they cross both the hip and the knee — and on the lying leg curl, the hip is extended (prone position), which lengthens the proximal attachment and increases the force-generating capacity of the muscle. This is why the lying leg curl typically allows more weight than the seated version. The biceps femoris (short and long heads), semitendinosus, and semimembranosus all contribute to knee flexion, with the short head of the biceps femoris being the only hamstring muscle that crosses only the knee.

Consejos Pro para Mejores Resultados

1Press your hips down into the pad throughout the movement. Lifting the hips off the pad extends the hip, shortening the proximal hamstring attachment and reducing the load on them. Keep the pelvis neutral and press it firmly into the machine.
2Curl all the way until your heels touch or nearly touch your glutes. Stopping short of the fully shortened position means you're leaving the best hamstring contraction on the table.
3Take 3 seconds to lower the weight. The eccentric (lowering) phase causes the most muscle damage and adaptation — most people drop the weight quickly and waste this stimulus.

Errores Comunes que Debes Evitar

✗ Hips rising off the pad

Corrección: This is compensatory movement — when the hamstrings are too weak to curl the weight, the glutes and hip extensors try to help. Reduce the weight and keep the pelvis pressed into the machine.

✗ Not achieving full range of motion

Corrección: Curl all the way up (heels toward glutes) and lower all the way down (legs nearly straight). Partial reps miss the fully shortened and stretched positions where hamstrings need the most work.

✗ Pointing toes down (plantar flexion) throughout

Corrección: Keep toes pulled toward your shins (dorsiflexed) or neutral. Pointing the toes shortens the gastrocnemius (calf), which assists in knee flexion and reduces the isolated load on the hamstrings.

✗ Using too much weight and relying on momentum

Corrección: The weight should allow smooth, controlled movement in both directions. Jerking the weight up and dropping it quickly doesn't train the muscle — it trains the machine.

Cómo Programar el Curl Femoral Tumbado En Máquina De Palanca

Series y Repeticiones

3–4 sets of 8–12 reps for hypertrophy. Add a 3-second eccentric to improve hamstring strength in the lengthened position, which reduces injury risk. For strength, use heavier loads for 5–8 reps.

Frecuencia

2 times per week on lower-body or posterior chain days. Allow 48–72 hours between sessions if training with high intensity.

Dónde Colocarlo en tu Entrenamiento

Place after bilateral compound hip hinge movements (deadlift, Romanian deadlift) when the hamstrings are already pre-activated, or use first on isolation-focused days to pre-exhaust before compound work.

Cómo Progresar

Progress by 5–10 lbs every 1–2 weeks at the top of the rep range. Single-leg lying leg curls are an excellent progression — they double the load per hamstring and expose asymmetry.

Variaciones y Alternativas

Nordic Hamstring Curl

Kneel on a pad and lower your body toward the floor while a partner holds your ankles. The Nordic curl is a brutal eccentric hamstring exercise that produces dramatic strength and muscle gains. Research shows it reduces hamstring strain injury rates by up to 50%.

Dumbbell Lying Leg Curl

Hold a dumbbell between your feet and curl it toward your glutes while lying on a bench. More awkward than the machine but accessible without equipment. Requires significant ankle stability to hold the dumbbell.

Seated Leg Curl

The hip is flexed (seated) rather than extended, placing the proximal hamstring in a shortened position. This shifts emphasis to the distal hamstring and changes the resistance curve compared to the lying version.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Curl Femoral Tumbado En Máquina De Palanca work?

The Curl Femoral Tumbado En Máquina De Palanca primarily targets your Isquiotibiales. Secondary muscles worked include Gemelos. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Curl Femoral Tumbado En Máquina De Palanca?

The Curl Femoral Tumbado En Máquina De Palanca requires máquina de palanca. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Curl Femoral Tumbado En Máquina De Palanca with proper form?

Start by ajusta la máquina a tu cuerpo y selecciona el peso deseado.. Recuéstate boca abajo en la máquina con las piernas rectas y los talones contra la almohadilla de la palanca. Sujeta las asas o los laterales de la máquina para ganar estabilidad. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Registra Curl Femoral Tumbado En Máquina De Palanca en Cora

Cora crea planes de entrenamiento con IA que se adaptan a tu recuperación. Registra ejercicios, sigue el progreso y obtén coaching personalizado.

Descargar Cora para iOS