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Vector Fitness Exercises on Instagram: "❌ LYING LEG CURL: STOP OVER-CURLING! Killing hamstring gains? Fix this NOW 👇 ❌ MISTAKE: Hyper-flexing (>90°) → heels to glutes ⚠️ WHY IT'S BAD: • Calves steal 30% work (hamstrings disengage) • Knee compression → injury risk • Weak tension in the hamstrings at peak contraction ✅ FIX: 1️⃣ Stop at 90-95° (knee angle = 📐) 2️⃣ Squeeze hamstrings (not calves!) 3️⃣ 2-sec pause at 90° → max damage 🔬 SCIENCE: • 90° curl = 95% hamstring EMG • 120° curl = 60% hams
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Vector Fitness Exercises on Instagram: "❗️ DUMBBELL INCLINE CURL: STOP KILLING BICEPS TENSION ❌ COMMON MISTAKE Elbows drifting forward during the curl ⚠️ What happens: • Load shifts from biceps to front delts • Tension drops at the hardest part • Control gets worse • Shoulder stress goes up ✅ DO THIS INSTEAD • Keep elbows mostly fixed • Small natural movement is OK, just don’t push them forward • Shoulders, elbows and dumbbells stay in one line 💡 KEY CUE Let the biceps stretch at the bottom and
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Vector Fitness Exercises on Instagram: "❌ Leg Extension: 3 Deadly Mistakes! Destroy your knees? 🚫 Keep doing this! Else — FIX IT 👇 ❌ Mistake 1 No grip on handles — Risk: Body lifts ➡️ lower back strain + the risk of flying into space at high weights — ✅ Fix: Grip tight ➡️ stabilize ❌ Mistake 2 Thigh too far from edge — Risk: Knee pressure ➡️ meniscus tear — ✅ Fix: Machine edge under thighs ➡️ 90° knee angle ❌ Mistake 3 Seatback too far — Risk: Hips float ➡️ quad overload — ✅ Fix: Glutes & thig
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