workouts traduccion Legs - Lying Hamstring Curl (L22A)

There are many who would say that the deadlift and variants of it is the world's best hamstring exercise. I much prefer a leg curl exercise - for a couple of reasons.

Firstly, I obviously want to put some resistance specifically through the hamstrings, but I also want to protect both my shoulder girdle and lower back - both of which are vulnerable to injury. Using a leg curl machine, I can increase the resistance to a level which makes the hams work while not involving my shoulders or lower back at all.

Secondly, it's isolation. A leg curl for the hams is the lower body equivalent of an arm curl for the biceps. The hamstrings are called the leg biceps of course, and a curl in both areas creates that focus of isolation. You do curls for the arm version of biceps, don't you?

Of all the leg curl machines, this is my favourite. I find the face-down prone position enables me to lift more than a seated machine. One small point is that i find it easier to monitor the range of motion in the prone position. But both types do the job of course.

My advice for doing the exercise: Each rep is to be lifted under control - if it's too quick, or the roller comes away from the heels at the top of movement, you are doing too much of a kick and need to slow down - probably add a bit more resistance too. Hold the weight at the top between reps for a second - and squeeze those hamstrings in that single second.

As always, lower slower in each rep than the raise. Try to get the weight stack to almost touch at the bottom for maximum range of motion - but not quite come to rest, as this would remove the resistance from the muscle and the continuous time under tension is broken.




Do your best not to rise your body from out of the prone position. The key thing is to weld the upper legs to the pad ensuring that all the key body movement is only at the knees - and the effort is generated by those hamstrings. A slight raise in the upper body helps concentration and breathing - and doesn't detract from the hamstring isolation.

workouts traduccion Legs - Lying Hamstring Curl (L22A)
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