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.
Lying Leg Curls
Description
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.
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Execution
- Lie on your stomach with knees positioned slightly off the bench. The padding should be lined up just above your ankle.
- 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.
- 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.
- 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.
- 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.
- 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.