Seated Leg Curls
Description
The same principals that apply to the lying leg curls apply to the seated version as well. The muscle recruitment can be manipulated by alternating foot position. Performing the repetitions with the feet rotated outward will place more emphasis on the lateral aspect of the hamstrings, while inwardly rotating the feet will increase the recruitment within the medial aspect. If the feet do not sway to either side, equal recruitment will be drawn from both the medial and lateral aspect. Muscle recruitment can also be manipulated by varying the toe position throughout the movement. Pointing the toe during the repetition will reduce the involvement of the calf muscle and place more reliance on the hamstrings to carry out the act of knee flexion. If you point the toe up towards the knee, the opposite effect will occur and the additional calf recruitment will simplify the action of knee flexion and allow additional repetitions or weight to be lifted.
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Execution
- While seated, adjust the ankle pads so they are aligned with the Achilles tendon located just above the heel. Adjust and lock down the thigh pad comfortably at a position slightly above the knees.
- Select the appropriate resistance.
- Exhale, flex at the knees and bring the heels under the body and towards the buttocks. A contraction should be felt within the hamstrings.
- Inhale and lower back to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Pointing your toes will reduce the involvement of the calves and place additional reliance on the hamstrings to flex the leg.
Drawing the toes up towards the knees will increase the involvement of the calves and thus, make the movement easier to perform. You’ll be able to handle a heavier load when utilizing this foot position.
Straight Leg Deadlifts
Description
This exercise is a modified version of the traditional dead-lift. The purpose of this modified version is to place more of an emphasis on the hamstrings and lower back as opposed to the legs. As discussed in the hamstring article, movements that encompass both knee flexion and hip extension should be included in your program to deliver functional benefits. Due to the complexity of the movement, beginners are at a heightened risk of injury as they do not possess the same body awareness that more advanced trainees do. Because of this, beginners should work with lighter loads or avoid the exercise altogether until they progress with their training programs. With that being said, there are a few important techniques that should be utilized to help reduce the risk of injury…
Key Points
- Keep back flat to reduce stress. If the back becomes rounded, it places tremendous stress on the inter-vertebral disks of the spine.
- Positioning the bar as close to the body as possible is another method to reduce the risk of injury. As the arms drift from the body, more stress is placed upon the lower back.
- The risk of sustaining a spinal injury also increases as the back is hyper-extended. In other words, don’t arch your back at the top of the movement.
Execution
- Grasp the bar with arms positioned slightly wider than shoulder width. One hand should be facing down while the other should be facing up. This alternating hand position will help you get a better grip on the bar to prevent slippage. Lift the barbell and step back from the platform.
- Spread the chest and straighten your back by performing a posterior pelvic tilt. (Stick buttocks out). Knees should be slightly bent.
- Inhale, flex at the waist and slowly lower the weight until a mild stretch is felt within the hamstrings. Depending on individual flexibility, this is usually felt when the bar reaches a position approx. 2 inches below the knees.
- Exhale and return to starting position at a controlled speed. Throughout the ascent, the muscle recruitment shifts from the hamstrings, to the buttocks, to the lower back. DO NOT finish off the movement by hyper-extending the back. Doing so will increase the risk of lumbar injury.
- Repeat until the desired number of repetitions are completed.
Kneeling Leg Curls
Description
This somewhat advanced version of the leg curl requires partner assistance. Since equipment isn’t a necessity to perform this exercise, it can easily be incorporated into home-based programs. Due to the difficulty, it is best to ensure that this exercise is only performed following an efficient warm up. Also, to protect the knees, perform the exercise either on a mat or a soft carpet.
Execution
- While kneeling with the torso in an upright position, cross the arms over the chest and have your partner place his/her hands on the lower portion of your calf muscle.
- Lean forward slightly while eccentrically contracting the hamstrings to prevent from tipping over.
- Exhale, flex at the knees and return back to starting position.
- Repeat until the desired number of repetitions are completed.
Swiss Ball Leg Curls
Description
This is a great exercise that can be done with little equipment. All that is required is an exercise ball. Since the movement requires a lot of stability and balance, beginners may find it difficult to execute due to their lack of body awareness.
Execution
- Lie with your back to the ground and place your heels on top of the center of the exercise ball. Position arms straight out to the sides. (Your body position should be similar to the letter T)
- Squeeze buttocks and raise hips off the ground until an alignment is reached between your ankles, knees and hips.
- Exhale, flex knees and draw heels towards you. The ball will also roll in your direction.
- Inhale, extend legs and return to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Increasing the size of the exercise ball will increase the range of motion and the need for balance which makes the movement more difficult.
Moving the arms closer to the sides from the T position will also increase the demand for additional stability and balance.
If a partner is available, additional resistance can be added by wrapping a resistance band around the feet and getting your partner to pull and increase the resistance.
Raising one leg and performing the movement with the other, will increase both the resistance the need for stability and balance.