This is the same finding as for resistance training exercises, where isolated
knee flexion exercises (such as leg curls) produced the best results with the greatest regularity.
Testing on the 1 R.M. continuum on
knee flexion exercises (a.k.a. leg curls) show that to stay within 70 % of the maximum, you can not do more than 8 reps.. So in my opinion, leg curls done above eight reps are a complete waste of time.
Not exact matches
The hamstrings cross two joints — the
knee joint and the hip joint — so they need to be trained with the help of
exercises that target the
knee flexion function and the hip extension function of the hamstring muscle separately.
In addition, it's superior to traditional leg
exercises because of the greater emphasis on the eccentric component of
knee flexion and its strong carryover to the deadlift and squat.
Lying leg curls work the hams more directly and with a more concentrated contraction than any other
exercise, and they are especially important for training the
knee flexion function of the muscle.
This
exercise trains the hamstrings» two functions simultaneously — hip extension and
knee flexion — like few other
exercises can.
Flexion: Bend your body forward at the joints, such as at the waist for sit - ups or at the
knees for high - step
exercises.
If you are truly dedicated in solving the problem, I would suggest 10 - 12 sets of low rep
knee flexion in the morning, and 8 - 10 sets of high rep hip extensors
exercise in the afternoon.
Examples of Beginner Pilates
exercises that promote hip / leg differentiation — getting a nice
flexion at the hip while keeping the pelvis stable include
knee folds, single leg stretch, and leg kick front and back.
Performing plantar -
flexion exercises with an extended
knee position, including dorsiflexed positions and faster speeds appears beneficial for training the gastrocnemius.
When assessing maximal
knee angle (
flexion), mean power output in the concentric phase a squat
exercise, and vastus lateralis EMG amplitude, the test - re-test reliability measured by the coefficient of variation (COV) ranged between 5.3 — 7.8 %, which suggests that these measurements are comparatively consistent but not perfectly replicable.
However, increases in muscle fascicle length are also likely dependent on the mechanical load incurred by the prime mover, as
knee flexion (hamstring only)
exercise seems to lead to greater adaptations in the hamstrings than hip extension (hamstring, gluteus maximus, and adductor magnus)
exercise, even when muscle length at peak contraction is shorter (Bourne et al. 2016).
The
exercises with the use of these ankle weights included seated
knee flexion and extension and standing
knee flexion and extension.
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.
This is also how we're going to get around any
knee issues you might have... there won't be any active bending (i.e.
flexion) in the
knee during the
exercise, other than simply holding a position.
Purpose: Most hamstring - focused
exercises typically involve a curling motion, which only involves
knee flexion.
It is unclear how the other categories should be viewed, with
exercises from the hip extension with partial
knee extension, hip extension without
knee movement, and hip extension and
knee flexion categories all appearing in the best
exercises category in some but not all studies.
Where
exercises display peak hamstrings EMG amplitude at different degrees of
knee flexion, this may imply that they could lead to increases in strength and hypertrophy in different parts of the hamstring muscles.
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.
In general, it seems that
exercises from the
knee flexion category (i.e. leg curls) almost always feature as one of the best
exercises, while
exercises from the hip extension and
knee extension category (i.e. squats) never feature as one of the best
exercises.
From a review of the literature, it is immediately apparent that very few studies have included any rehabilitation
exercises in the hip extension and
knee flexion, and hip extension without
knee movement categories.
As a group, the hamstrings can therefore be trained by
exercises that involve either hip extension or
knee flexion.
However, a safe, simple and effective way to for a beginner to started an abdominal program is to emphasize basic abdominal
flexion exercises such as crunches, stability ball crunches, cable crunches, hip lifts, full range
knee ups and reverse crunches.
The squat, for instance, is the most notable and probably the best of all glute
exercises; it involves
flexion and extension at the ankle,
knee, and hip joints as well as recruitment of the gluteal (gluteus maximus), quadriceps, and hamstring muscle groups.
Gluteus maximus EMG amplitude can be enhanced during back extensions by performing the
exercise in a position of
knee flexion and / or in hip external rotation, and by adding external loads (such as by wearing a weighted vest or holding a dumbbell or weight plate).