About Lying Leg Curls

With the exception of the short head of the biceps femoris, all the muscles within the hamstring muscle group are responsible for knee flexion. The hamstring muscles are frequently underdeveloped in relation to its opposing muscle group – the quadriceps. The result of this muscle imbalance is frequently observed when watching sprinters run a 100 meter race. When a strain occurs, the athlete will reach back and clutch the hamstring muscle. The injury is a result of the underdeveloped hamstrings not being able to handle the power being generated by the quadriceps. It’s important to directly train the hamstrings to prevent such imbalances. This is best accomplished by performing leg curl and hip extension movements.

Video Demonstration

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Exercise Instructions

1. Lie on your stomach with knees positioned slightly off the bench. The padding should be lined up just above your ankle.
2. Exhale, keep toes pointed and curl legs towards buttocks at a controlled speed. Pointing the toes decreases the stretch of the calf and makes it less effective in assisting with knee flexion. This will help to isolate the hamstrings.
3. Inhale and slowly lower back down to starting position stopping just shy of full leg extension. It’s important to control the weight and not allow the weight plates to touch. If the plates do touch, the hamstrings are alleviated from controlling the resistance and the set will be less effective.
4. Repeat until the desired number of repetitions are completed.

Variations

Pointing the toes towards the knees will draw additional recruitment from the calves which helps make the movement easier. This can be effectively used in two ways.

1. Once failure is reached with the toes pointed, the ankle position can then be switched and the additional recruitment of the calf will aid in achieving more repetitions.
2. Muscles are naturally stronger during the eccentric phase of a contraction. The eccentric phase refers to the phase in which the muscle is being lengthened. Example: the downward phase of a bicep curl. An advanced trainee can adapt the principal of variable resistance by alternating foot position. This can be achieved by selecting a slightly heavier weight and performing the curling movement with the toes pointed towards the knees and the lowering movement with the toes pointed away.

Rotating the feet slightly outwards will draw more recruitment from the lateral portion of the hamstring. (Biceps Femoris)

Rotating the feet slightly inwards will draw more recruitment from the medial portion of the hamstring. (Semimembranosus & Semitendinosus)

Keeping feet straight recruits all hamstring muscles equally.