Not exact matches
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.
The main thing to remember is that your hips should remain lifted, glutes and core engaged, before and
during the entire
hamstring curl movement.
The Nordic
hamstring curl allows coaches to load the ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain
during explosive movements where the hips and quadriceps kick into full force mode.
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, too).
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.
Exploring multiple sets of the Nordic
hamstring curl exercise, Marshall et al. (2015) noted that a single set of 5 repetitions led to substantial reductions in peak eccentric knee flexion moments
during the exercise, with even further reductions in subsequent sets, implying that performing the Nordic
hamstring curl prior to practice or other exercise might not be advisable.
However, Zebis et al. (2013) did not find any effect of joint angle on EMG amplitude
during the Nordic
hamstring curl.
The Nordic
hamstring curl is the primary exercise used for performing eccentric training of the
hamstring musculature
during long - term trials investigating
hamstring strain injury prevention (Gabbe et al. 2006b; Engebretsen et al. 2008; Arnason et al. 2010; Petersen et al. 2011; Van der Horst et al. 2015) although a range of others have also been developed that may also be suitable (Askling et al. 2013; Orishimo & McHugh, 2015).
Assessing the effect of stability
during both compound and trunk flexion exercises, Mok et al. (2014) assessed the muscle activity of the abdominals in a number of suspension exercises including the hip abduction plank (feet in straps), press up, inverted row and
hamstring curl (feet in straps).
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.
Exploring the EMG amplitude of the
hamstrings during the Nordic
hamstring curl, Iga et al. (2012) found that EMG amplitude of the
hamstrings was higher when the knee was extended than when the knee was flexed, indicating that the exercise trains the
hamstrings at long muscle lengths.
Youdas et al. (2015a) compared the effects of stability on gluteus medius muscle activity
during bilateral and unilateral glute bridges and
during bilateral glute bridges with
hamstring curls using BOSU and Swiss balls to create instability.
This study shows that one way in which we can increase the emphasis on the medial
hamstrings during several strength training exercises (including the leg
curl) is to rotate the foot inwards, while rotating the foot outwards emphasises the lateral
hamstrings.
Comparing
hamstring strain injury prevention and rehabilitation exercises, Orishimo & McHugh (2015) found that the supine sliding leg
curl (Slider) produced greater gluteus maximus EMG amplitude
during the eccentric phase than the standing elastic - band resisted hip extension, the standing trunk flexion (Glider) or the standing split (Diver).