![]() TIP: Lifting your hips or chest off the pad is a sign the weight is too heavy, reduce the weight and focus on your form before working back up to a heavier set. Slowly curl your hamstrings, as if you are trying to touch your glutes with your heels.Īt the top of the rep, begin a slow eccentric motion back down the start, and repeat. Lie on the pad, holding the handles and keeping your hips, thighs and chest in contact at all times. How To Do The Seated Leg CurlĪs with the seated leg curl, ensuring the machine is set up correctly for you is key to ensuring the exercise can be completed correctly, and safely.Īdjust the leg bad position to just below the calf, or where feels most comfortable above the back of your ankle.Īdjust the weight to add a little resistance. Therefore, half-reps, uncontrolled eccentric movements, and improper machine set-up could all have a negative impact on your results when training hamstrings. Studies have hypothesized that the main factor in the increased muscle growth when using the seated leg curl machine is due to the hamstring being trained in a lengthened position, when compared to the prone leg curl. One thing to consider however, is the range of motion in which you execute these two hamstring curl exercises. So, should the prone leg curl be thrown in the bin? Not quite, it still has its place and although it wasn’t as effective in this study as the seated leg curl, it was still shown to increase muscle volume in participants. The study found that ‘training-induced increases in muscle volume were greater in Seated-Leg versus Prone-Leg for the whole hamstrings (+14% vs +9%)’. ![]() The individuals performed 5 sets of 10 reps, 2 sessions per week for 12 weeks. And you’re probably reading this with a clear picture in your head of which of these two hamstring exercises you’d favor, but maybe the science will sway your decision.Ī recent study looked at twenty healthy adults, who completed seated leg curls with one leg, and prone leg curls with the other. We get it, everyone has their preferences. ![]() Prone Leg Curl vs Seated Leg Curl: Which Is Better? Now we understand the prone leg curl and seated leg curl have a great deal in common, it’s time to find out if one is better than the other, or if you just use whichever machine isn’t currently being occupied by a social media scroller. Hamstrings are isolated as the target muscle group Knee flexion occurs, created by engaging the hamstring Similarities between the prone leg curl and seated leg curl include: ![]() There’s no denying it both the prone leg curl and seated leg curl have many similarities, and that’s because they are both isolation exercises designed to target the hamstrings. Here's a list of the best hamstring exercises. We’ll strip down the two most popular hamstring curl exercises, the prone leg curl and seated leg curl, to see which, if any, is superior when it comes to building bigger hamstrings.īefore we continue, it’s worth mentioning that isolation exercises are no substitute for the fundamentals – and, therefore, should be used alongside compound exercises for a muscular and able physique. Made up of three muscles, the hamstrings run from your hip to just below the knee – and allow the knee the bend, alongside extending and rotating the hip joint. When building bigger hamstrings, there’s a common debate about the best hamstring curl machine and which variation provides the biggest bang for your buck.īut one thing is for sure, if you want bigger legs, training your hamstrings is key.
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