Not exact matches
The reviewers found few studies evaluating the effectiveness in the ACL rehabilitation process of so - called «open chain» exercises (those which tend to isolate a single muscle group and a single joint, such as
leg curls and
leg extensions, with or without added weight) versus «closed chain» exercises (those which work multiple joints and multiple muscle groups at once, such as, for example, a squat involves the knee, hip and ankle joints, and multiple muscles groups, e.g. quads,
hamstrings, hip flexors, calves and glutes, with body weight alone or with added weight).
'' Lying
leg curls holding upper body up 4 x 10 — 15 superset with 15 — 20 lying
leg curls (hold your upper body off the bench so you hold yourself up, squeeze when you
curl, then you can feel it all the way to the top of the
hamstring where the glute and
hamstring definition is.
The
hamstring curl is a crucial exercise for ensuring complete balance between the front and the back of the
leg, which results with improved aesthetics and a lesser risk of injuries rooted in unbalanced muscle development.
Whilst most compound movements that rely heavily on lower body muscle groups will train the
hamstrings to certain extent,
hamstring curls are a really important isolation movement you should be doing to maximally activate this muscle and improve overall
leg development.
Hamstring leg curls (4 x 20).»
Seated
leg curls will better target the inner side of the
hamstrings, which includes the semitendinosus and the semimembranosus, while the biceps femoris (traditionally called the thigh biceps) which has a somewhat different function from the previous two can be emphasized with lying
leg curls.
The
leg curls, you guessed it, utilize the knee flexion function of the
hamstrings.
The
hamstrings are primarily made up of fast - twitch muscle fibers, which can not be trained with
leg curls.
HAMSTRINGS STANDING
LEG CURL - Stand behind your chair and hold on to it for support.
You probably do your
hamstring exercises after doing an hour of quads, which exhausts them, and at the very end you just do a few lying
leg curls that are rarely performed with the adequate intensity.
Try single
leg curls (pictured above) to really test your
hamstring and glute strength.
The exercises that hit your
hamstrings the best are
leg curls and stiff -
leg deadlifts.
This is because
hamstring curls will pump blood into your hams and prepare them for intense effort, as well as help warm up your knees and hips, so the bottom position of the squat will feel much better and you'll be able to complete more good reps. And according to IFBB pro Marius Dohne, performing
leg curls before quad work is a surprisingly effective way to deal with knee problems.
Standing Single -
Leg Hamstring Curls (targets
hamstrings, glutes)-- alternative is single
leg swiss ball pull ins
In our quest for lean and powerful
legs, many of us do countless sets of machine - based exercises like
hamstring curls and
leg extensions.
Hamstring work is always on one of them pretty
leg curl machines.
It's even possible to do isolation exercises like
leg extensions and
hamstring curls!
Increasing the range of motion of your quadriceps prior to a
leg curl exercise will increase the amount of motor units used in the
hamstrings during the exercise.
Increasing the range of motion of your quadriceps prior to a
leg curl exercise will increase the amount of motor units used in the
hamstrings during the exercise and therefore, the effectiveness of the chosen exercise.
You can also work your
hamstring muscles with exercises like stiff -
legged dead lift (hip hinges) or
leg curl machines.
Examples of Exercises that work just one muscle group On the flip side of the coin, triceps push downs only work the triceps, a
leg curl will only work the
hamstrings and a barbell
curl will only work the biceps.
Different muscle groups require different workouts such as: for forearms: farmers» walk and towel pull, for shoulder muscles: dumbbell press and dumbbell raises, for chest enlargement: bench press and weighted dips, for
hamstring muscles: lying
leg curls and so on.
Hamstrings leg curl (supine, seated, or standing).
Having a
leg curl machine in your gym will provide you with the
leg curl benefits of isolating, strengthening and defining not only your
hamstrings, but your entire posterior chain.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2
legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 -
hamstring curl - 15,12,10,8,8 -
leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight
leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
It is suggested that this works due to the ability of the exercise to increase the peak eccentric force of the
hamstrings at shallower angles of knee flexion (the knee is more extended) vs. a
leg curl which puts a premium on concentric force when the knee is in full flexion.
Between sets I work my
hamstrings: standing
leg curls and stiff -
legged deadlifts as well as half - range - of - motion
leg presses, really squeezing at the top.
Their primary
hamstrings role is knee flexion, which is characterized by
curling your
leg backward as if you're trying to kick your ass with your heel.
For
hamstrings do Romanian deadlifts (or another hip extension movement) for 2 sets of 8 — 10 reps and
leg curls for 2 — 4 sets of 8 — 12 reps.
Many coaches understand this and program a steady diet of stiff -
legged deadlifts, unilateral hip hinge training,
hamstring curls, and more.
Leg developer station allows
hamstring curl and
leg extension for intense lower - body exercises
There are several
leg workouts such as hip flexions,
hamstring stretches, and
leg curls that can strengthen the core.
If you find you STILL can't get it, another trick I like to use is to do a set of stiff -
legged deadlifts right before squatting... not heavy, but just enough to «wake up» the hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of leg curls if you also can't feel your hams during Stiff - Legged Deadlifts,
legged deadlifts right before squatting... not heavy, but just enough to «wake up» the
hamstrings and get them activated so they're easier to feel in this squat movement (you could potentially even do a light set of
leg curls if you also can't feel your hams during Stiff -
Legged Deadlifts,
Legged Deadlifts, too).
The
hamstrings have two major functions... knee flexion (which is the better known «
leg curl» type of movement) and hip extension (which is bringing the thigh backwards).
The
hamstrings consist of three muscles... and you can use simple shifts in
leg / foot position to change the focus of the
leg curl exercise to shift more work onto the inner and outer
hamstring muscles for complete development.
Whoever thinks a
leg curl is a more efficient way of isolating the
hamstrings has obviously not tried this exercise!
You can work each
leg muscle individually (with exercises like
hamstring curls,
leg extensions, inner and outer thigh machines, butt machines, and calf raises), but it will take you much more time and not be as beneficial as squats, or dead lifts, or lunges.
Turning your feet in or out as you do the
leg curl affects different areas of the
hamstrings.
A few exercises to help this are eccentric
hamstring leans, glute ham raises, Nordic
leg curl, prone, standing and kneeling
leg curls.
Barbell Back Squat, 15 - 20 reps Romanian Deadlift with Barbell, 15 - 20 reps Barbell Hip Thrust, 15 reps
Hamstring Curl on Cable Machine, 10 - 15 reps on each
leg Sumo Landmine Squat, 15 - 20 reps Perform each set 3 - 4 times
Seeing that squats are the focus of Monday, after submaximal deadlifts, head right into more
legs:
leg press, quad extensions,
hamstring curls, and calf raises.
For example, if you decide to use
leg extensions to develop the quadriceps in your program, I'd recommend that you make sure to also include
leg curls for the
hamstrings.
Leg extension and
leg curl for quadriceps and
hamstrings is an example.
McAllister et al. (2014) compared gluteus medius EMG activity during the glute - ham raise, good morning, Romanian deadlift (RDL), and prone
leg curl, which are primarily
hamstrings exercises.
This important study provides some insight into how the different regions of three of the hip extensor muscle groups (medial and lateral
hamstrings, and adductor magnus) are worked by the
leg curl and the lunge.
Some exercises appear to target the medial
hamstrings to a greater extent (e.g. kettlebell swings and deadlifts) while other exercises target the lateral
hamstrings more (e.g.
leg curls and back extensions).
Schoenfeld et al. (2015) explored the EMG amplitude of the proximal (upper) and distal (lower) regions of the medial and lateral
hamstrings during the stiff -
legged deadlift and the lying
leg curl exercises in resistance - trained males.
Oliver and Dougherty (2009b) compared the
hamstrings EMG amplitude produced by the Razor
curl and the
leg curl.
Of note is that Zebis et al. (2012) found that
hamstrings EMG amplitude was greater with increasing hip angle in the Romanian deadlift, 2 - hand kettlebell swing and seated
leg curl.
This may imply that exercises involving peak contractions when the knee is bent (like
leg curls) are more effective at developing the
hamstrings.