Single Leg Valslide Leg Curl 101 Video Tutorial
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Overview
The Single Leg Valslide Leg Curl is an effective exercise targeting the hamstrings while also engaging the abs, calves, and glutes as secondary muscles. Using a Valslide under one foot, the exercise involves sliding the foot towards the body while keeping the other leg extended, focusing on controlled movement to maximize hamstring activation. This exercise is great for improving hamstring strength, stability, and muscle tone, while also challenging the core and lower body. It requires the use of a Valslide, which allows for smooth, controlled motion to enhance muscle engagement and prevent strain.
How to Perform
Start by lying on your back with your hands placed at your sides for support, and your knees bent at a 90-degree angle. Position one foot on the Valslide, ensuring it’s securely placed.
Keep the other leg extended straight on the floor, with your core engaged and your lower back pressed into the ground.
Flex the hip of the leg on the Valslide by bending the knee, ensuring that your foot stays in contact with the Valslide.
Activate the glute of the planted leg to lift your hips off the floor, extending your hips fully. Maintain a neutral spine throughout this motion.
Slowly slide your foot outwards, extending your leg until it is almost parallel to the floor, keeping your core tight and ensuring smooth movement.
Engage your hamstrings to slowly pull the foot back towards your glutes, maintaining control over the motion and avoiding any jerking.
Continue for the desired number of repetitions, focusing on slow, controlled movements to maximize muscle engagement and avoid unnecessary strain.
Tips
The primary muscles targeted in this exercise are the glutes and hamstrings. If you experience discomfort in your lower back, it may indicate a lack of core or pelvic stability. In such cases, regress to exercises like loaded glute bridges and seated hamstring curls to build a stronger foundation.
To progress, work towards performing eccentric-only Valslide leg curls. Begin by lifting your hips into a bridge position, slide your foot out, lower your hips down, then pull your foot back in, and repeat from the start.
If full single-leg curls are challenging, focus on the eccentric phase first. Slowly lower the foot of one leg, then return to the starting position by contracting both legs together.
For better engagement of the medial hamstrings, squeeze a foam roller or yoga mat between your knees while pulling your feet in. This helps activate the inner portion of the hamstrings.
Avoid locking your knees at the bottom of the movement to ensure that tension stays on your hamstrings throughout the exercise.
If you don’t have Valslides, alternatives like a slide board, towel, or even paper plates on a smooth surface such as a wooden floor can work effectively for this exercise.
How Not to Perform
Avoid Arching Your Lower Back: Keep your lower back flat on the ground throughout the exercise. Arching your back puts unnecessary strain on the spine and reduces the focus on the hamstrings and glutes. Engage your core to maintain a neutral spine.
Don’t Use Momentum: Avoid jerking or swinging your body to move the Valslide. The movement should be slow and controlled to effectively target the hamstrings and glutes. Using momentum wastes energy and decreases the muscle engagement needed for proper activation.
Don’t Lock Your Knees at the Bottom: Locking your knees at the end of the movement can reduce tension on the hamstrings and may cause joint stress. Keep a slight bend in your knees to maintain continuous tension on the muscles.
Don’t Let Your Hips Drop: Ensure that your hips remain lifted throughout the exercise. Dropping your hips during the leg extension phase reduces the effectiveness of the exercise and can lead to unnecessary strain on your lower back.
Avoid Overextending the Leg: Don’t extend your leg too far, as this can compromise form and strain the knee. Keep your leg extended just until it’s almost parallel to the floor for optimal muscle activation.
Don’t Rush the Movement: Perform each rep slowly, especially when pulling your foot back in. Rushing the movement can lead to improper form, reduce muscle engagement, and increase the risk of injury.
Avoid Lifting Your Heel Off the Valslide: Keep your foot firmly in contact with the Valslide. Lifting your heel off the slide can lead to poor control and reduce the effectiveness of the exercise on the target muscles.
Don’t Let Your Pelvis Shift or Rotate: Maintain stability in your pelvis throughout the movement. Allowing it to shift or rotate can lead to compensatory movements, which take focus off the target muscles and increase the risk of injury.
Avoid Neglecting Core Engagement: Ensure your core is active to prevent lower back strain. Not engaging your core properly can lead to a lack of control during the exercise and improper targeting of the glutes and hamstrings.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
