More lying hamstring curls.
Arguably, theres no better way to target these muscles than the lying hamstring curl.
We know its a bit old school, but trust us: it works.
Heres how lying leg curls can level up your lagging hamstrings (and your overall fitness).
TIP
To really hit your hamstrings, flex your feet during the movement, curling them toward your shins.
Talking with your doctor before starting a weight training program is best, Dr. Lane says.
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Stronger, more flexible hamstrings
This ones pretty obvious given the name of the exercise.
Still, it bears mentioning because, honestly, you cant overstate the importance of healthy hamstrings.
You need them to walk, climb stairs, do squats, and execute countless other movements.
Lying hamstring curls put your hamstrings under constant load, targeting these muscles in two ways.
Secondly, the eccentric contraction (stretch) helps promote tissue lengthening, she says.
In other words, it builds long, limber, flexible muscles.
By improving flexibility, you also enable your hammies to activate through their entire range, she says.
Enhanced sports performance
Want more speed and agility on the field or the court?
Start cranking out lying hamstring curls.
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The hamstring muscles are crucial for explosive strength, Dr. Lane says.
Thats because they help with sprinting acceleration, jumping, change of direction, and deceleration, she says.
Hamstring strength is also crucial to keep you sidelined from a sports injury.
Essentially, this prepares the joints for contact with the ground, she says.
So whats the link between balance and hammies?
Specifically, the hamstrings help to improve balance by working synergistically with the quadricep muscles, Dr. Lane says.
Plus, it shortens your hip flexors.
All of this is bad news for posture (not to contributes mention aches and pains).
Having healthy hamstrings can help offset some of these postural problems.
Hamstring strength aids in improving posture by increasing the alignment of the pelvis and spine, Van Paris says.
Im a Former Competitive Rower, and the Hydrow Rower Healed my Complicated Relationship with Indoor Rowing.
As they say, an ounce of prevention is worth a pound of cure.
If you dont do the exercise correctly, it wont be as effective.
Without good form, you could be working a completely different muscle group than intended, Van Paris says.
Plus, it’s possible for you to end up in pain (or even injured).
Avoid these common mistakes when you use the lying hamstring curl machine.
In other words, it will feel uncomfortableandwont work your muscles in their full range.
So whats the optimal place for the ankle pad?
It should be resting on the calf muscles a few inches above the heels, she says.
They can help adjust the pad if needed.
But this habit wont help you during lying leg curls.
For the full hamstring effect, keep your toes flexed, she says.
This will cause the person to compensate by lifting their hips and potentially arching their back under load.
It might even lead to lower back pain.
Luckily, there are plenty other options that target your hammies just fine.
Try one of these alternatives.
Stability Ball Hamstring Curl
Balancing on astability ballrequiresa lotof hip and core stability.
Translation: Both your hammies and abs will be on fire.
Romanian Deadlift
Not only doRDLs hit your hamstrings, they also build back, core, and grip strength.
Seated Hamstring Curl
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Frequently asked questions
Is the seated hamstring curl better than lying?
It just depends on your goals.
For example, if your aim is to build muscle, you may prefer seated leg curls.
The individuals performed 5 sets of 10 reps, twice a week for 12 weeks.
After the 12 weeks, they concluded that seated leg curls produced greater increases in muscle volume.
OK, butwhyare seated curls superior for muscle growth?
The seated hamstring curl machine trains the hamstring in a [more] lengthened position, Dr. Lane says.
This puts the hamstring on stretch, which allows the muscle to contract through a larger range of motion.
The greater the range of motion, the greater the muscle activation, recruitment, and growth.
Whereas with lying leg curls, the muscles and body can move more freely and naturally, she says.
Do lying hamstring curls hit the glutes?
While prone leg curls primarily strengthen the hammies, they also put your butt muscles to work.
What is a good weight for the lying hamstring curl?
For instance, if youre a gym newbie, you might start with a lighter load.
But if you already have baseline strength in your legs, you might go heavier.
Either way, finding the right weight may take some trial and error, she says.
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