Ono et al. (2010) found that EMG amplitude of the semitendinosus was significantly higher than that of the semimembranosus during
eccentric leg curls and Kubota et al. (2007) found that muscular soreness and signal intensity was greatest in the order semitendinosus > biceps femoris (long head) > semimembranosus following
eccentric leg curls.
Indeed, even though sprinting ability is notoriously difficult to improve (especially in well - trained athletes),
eccentric leg curls have been shown to increase sprinting ability in elite soccer players (Askling et al. 2003).
Not exact matches
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.
A few exercises to help this are
eccentric hamstring leans, glute ham raises, Nordic
leg curl, prone, standing and kneeling
leg curls.
Some, like the lying
leg curl with
eccentric overload, may also improve sprinting ability, even among elite athletes (Askling et al. 2003).
This remarkable study demonstrated an improvement in sprinting ability in a group of elite male soccer players, after training using (open chain) lying
leg curls with
eccentric overload.
Hamstrings energy absorption can be enhanced by
eccentric - only or accentuated
eccentric training for knee flexion (flywheel
leg curl or Nordic
curl) or hip extension (single -
leg back extension).
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).
Traditional (non-accentuated
eccentric) alternatives include stiff -
leg deadlifts,
leg curls, and lunges.
Early adopters are now making use of hip thrusts, Nordic hamstring
curls, and flywheel
leg curls with
eccentric overload.