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.
Video
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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.
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.