Valslide Leg Curl 101 Video Tutorial
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Overview
The Valslide Leg Curl is an effective exercise primarily targeting the hamstrings, with secondary activation of the abs, calves, and glutes. It involves using a Valslide, a tool that enables smooth, controlled sliding movements on the floor. To perform the exercise, you position your feet on the Valslide and lie on your back, engaging your core for stability. By bending your knees and pulling your feet toward your glutes, you curl your legs while maintaining control throughout the movement. This exercise enhances hamstring strength and stability, while also engaging the core and lower body muscles for a full-body workout.
How to Perform
Start by lying on your back with your arms at your sides and knees bent. Place your feet on the Valslides, ensuring they are secure.
Activate your glutes and lift your hips off the ground, creating a straight line from your shoulders to your knees.
Gradually extend your legs by sliding your feet away from your body, keeping them almost parallel to the floor. Maintain control and avoid arching your back.
Engage your hamstrings to pull your heels back towards your glutes, returning to the starting position with smooth, controlled movement.
Continue the movement for the desired number of repetitions, focusing on proper form and maintaining tension in the target muscles.
Tips
As you perform the Valslide Leg Curl, focus on feeling the movement primarily in your glutes and hamstrings. If you notice strain in your lower back, it may indicate a lack of core or pelvic stability. In that case, consider regressing to exercises like loaded glute bridges or seated hamstring curls to build up strength.
Once you've improved stability, you can progress to eccentric-only Valslide Leg Curls. To do this, start by lifting your hips into a bridge position, extend your legs outward, lower your hips back down, then pull your legs back in, repeating the movement from the beginning.
If you find it difficult to engage your medial hamstrings, try squeezing a foam roller or yoga mat between your knees as you curl your feet toward your glutes. This helps activate the inner part of your hamstrings.
Avoid locking your knees fully at the bottom of the movement to maintain constant tension in your hamstrings throughout the exercise.
If you don’t have access to Valslides, you can use alternatives like a slide board, towel, or paper plates on a smooth surface like wood flooring.
How Not to Perform
Avoid Arching Your Lower Back: Do not over-arch your lower back when extending your legs. This can put unnecessary strain on your spine. Keep your core engaged and maintain a neutral spine throughout the movement.
Don’t Use Momentum: Avoid swinging or jerking your body to move your legs. Focus on controlled, smooth movements. Using momentum wastes energy and reduces the effectiveness of the exercise on your hamstrings.
Don’t Lock Your Knees: Do not lock your knees at the bottom of the movement. Locking your knees disengages your hamstrings and reduces the tension on the target muscles. Keep a slight bend in your knees to maintain continuous muscle engagement.
Avoid Letting Your Hips Drop Too Low: When lowering your hips back down, avoid letting them sag towards the floor. This can strain your lower back. Keep your hips elevated throughout the exercise to maintain proper form and stability.
Don’t Rush Through the Reps: Perform each repetition slowly and deliberately. Rushing through the movement can lead to improper form, reducing the exercise’s effectiveness and increasing the risk of injury.
Avoid Overextending Your Legs: When extending your legs, do not push them too far out, which can cause instability and stress on the lower back. Keep the extension controlled and avoid going beyond the point where your legs remain stable.
Don’t Forget Core Engagement: Not engaging your core can lead to improper pelvic alignment and potential lower back strain. Keep your core tight and stable throughout the movement to support your spine and maintain proper posture.
Avoid Neglecting the Glutes: While focusing on your hamstrings, don’t forget to activate your glutes at the start of the movement. This helps ensure proper hip alignment and enhances the overall effectiveness of the exercise.
Don’t Use Inadequate Equipment: Make sure you’re using a proper surface and equipment, such as Valslides, to ensure smooth movement. Using the wrong equipment can hinder your performance and cause injury.
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.
