Seated or Lying Leg Curl? – You can do the standard leg curl in a prone or seated position, with both needing the use of a machine. Whether you do it seated, or lying down, the leg curl is one of the best ways to isolate, strengthen and develop your hamstrings.
Are seated leg curls good?
Hamstrings Musculature – Let’s think about the musculature here for a second. Because the biceps femoris short head doesn’t cross the hip, the hip position involved with a knee flexion exercise (like a hamstring curl) will not influence its response to training, but it’ll affect three other hamstring muscle bellies. Consequently, seated, lying, and standing leg curls will similarly develop the biceps femoris short head, but seated leg curls provide distinct benefits for the semitendinosus, semimembranosus, and biceps femoris long head.
Is leg curl bad for your knees?
Leg curls can cause or exacerbate knee pain because they isolate the hamstrings and only use them to bend the knees. In reality, the hamstrings are responsible for much more than bending your knees. They’re also key for flexing and extending your hips.
Is seated leg curl better than lying?
Closing Thoughts – This was a great study providing solid support for training at long muscle lengths to maximise hypertrophy. One of the more thorough studies on the topic. The seated leg curl is a better option for hamstring muscle growth compared with the lying leg curl.
If you had to choose. The lying leg curl is still a great option you can cycle in at times for some variety, There’s no reason to limit your hamstring workouts to either one. Hypertrophy training is tension dependent, not exercise dependent. As it happens, training at long lengths creates more tension and builds more muscle,
Viva la seated hamstring curls.
Does seated leg curl build muscle?
T he Seated Hamstring Curl – Also known as the leg curl, the seated hamstring curl is a fantastic exercise for building size and strength in your hamstrings. Not only will this exercise increase your lower body strength, but it will help you prevent injury and improve your performance in other exercises. In this article, we cover all you need to know about the seated hamstring curl. 
Are seated hamstring curls safe?
Seated or Lying Leg Curl? – You can do the standard leg curl in a prone or seated position, with both needing the use of a machine. Whether you do it seated, or lying down, the leg curl is one of the best ways to isolate, strengthen and develop your hamstrings.
Is seated leg curl good for butt?
Butt Involvement – Your gluteus maximus is recruited during the leg curl on an exercise ball. Lie on your back on the floor with your lower legs resting atop an exercise ball. Lift your hips up off the floor and hold that position as you bend your knees to roll the ball toward your glutes.
Are leg curls worth doing?
Are you still using the leg-curl machine? Then you should know this: It’s not the best way to work your hamstrings. In fact, it’s not even close. A quick explanation: The leg-curl machine targets your hamstrings because it requires you to flex your knees—one of the jobs of your hamstrings—against a resistance.
However, the main function of your hamstrings is actually to extend your hips. (Think: Push your hips forward.) That’s where the Swiss-ball hip raise and leg curl comes in. IT requires both knee flexion and hip extension. So as leg curls go, it’s a far better choice than the machine version. But here’s the best part: It’s also a great core exercise.
That’s because it fully engages your glutes, abs, and low-back muscles from start to finish. And though you may think it’s a simple movement, few people in the gym get this exercise right. So watch the video above to learn how to do the Swiss-Ball Hip Raise and Leg Curl with perfect form. 
Why do leg curls hurt so much?
1. The Calf Is Active During The Leg Curl – The gastrocnemius is one of two muscles in the calf. While it primarily functions as a plantar flexor of the ankle joint (pointing the foot downwards), the muscle also crosses the knee joint and acts as a knee flexor (which is the action of bending the knee towards the butt during a leg curl).
- The leg curl isolates the knee flexors in a way not replicated within other movements.
- Therefore, the gastrocnemius may just not be used to the stress that’s being placed on it, making it prone to cramping.
- If this is the case, I recommend just simply dropping the weight and using a load that doesn’t cause the gastrocnemius to be so active throughout the movement — at least until it adapts to the new exercise.
Want a breakdown between the Leg Curl and Leg Extension? Check out my other article on the Leg Curl vs Leg Extension: Pros, Cons, Differences.
Are leg curls bad for your back?
The hamstrings are often neglected in favor of exercises that target the quadriceps. This can result in a muscle imbalance between the hamstrings and quadriceps, contributing to knee instability and risk of injury. The leg curl exercise is an important component of a lower leg routine as they strengthen the hamstrings.
What leg curl is best?
For example: – Chest Press disrupts scapular rhythm, usually results in overcompensation in the shoulder joint. Leg Extensions disrupt hamstring contraction, results in overcompensation of the quads stressing the patellar tendon. Preacher Curls disrupt the triceps contraction, usually results in overcompensation of the bicep tendon or shoulder joint or both.
Hamstring machines disrupt quadriceps contraction, which can be compensated by its tendon at the distal attachment or by the glutes tightening the hip complex. They also gradually detach the communication the hamstrings have with the rest of the musculature when movement has to be executed due to the isolative nature of training on such machines.
Now to answer your question, there is less hamstring recruitment with the seated leg curl machine. This is due to the fact that not only the hamstrings are fixed, but the quads are usually pinned down by a cross bar and become fixed as well. The movement then has to be picked up by the glutes, particularly at the site of the ischial tuberosity, which is an already tight area for most people.
- The lumbar spine is also forced into hyperlordosis to execute the movement, which can jam the facet joints in the spine if heavy loads are used.
- The fact that the hip flexors are in the shortened position also facilitates a lordosis to occur.
- The prone hamstring curl machine gets a better hamstring recruitment and is a better bet because only the quads are fixed, and the hamstrings can move more freely through a range of motion.
There can tend to be the same recruitment of the lumbar spine going into hyperlordosis as well as hip flexor recruitment again if the loads are heavy, which will be evident when the person begins to rise off of the bench. These machines aren’t totally useless.
Are seated hamstring curls better?
Abstract – Purpose: We investigated the effects of seated versus prone leg curl training on hamstrings muscle hypertrophy and susceptibility to eccentric exercise-induced muscle damage. Methods: Part 1: Twenty healthy adults conducted seated leg curl training with one leg (Seated-Leg) and prone with the other (Prone-Leg), at 70% one-repetition maximum (1RM), 10 repetitions per set, 5 sets per session, 2 sessions per week for 12 wk.
Magnetic resonance imaging (MRI)-measured muscle volume of the individual and whole hamstrings was assessed pre- and posttraining. Part 2: Nineteen participants from part 1 and another 12 untrained controls (Control-Leg) performed eccentric phase-only leg curl exercise at 90% 1RM, 10 repetitions per set, 3 sets for each of the seated/prone conditions with each leg.
MRI-measured transverse relaxation time (T2) and 1RM of seated/prone leg curl were assessed before, 24, 48, and 72 h after exercise. Results: Part 1: Training-induced increases in muscle volume were greater in Seated-Leg versus Prone-Leg for the whole hamstrings (+14% vs +9%) and each biarticular (+8%-24% vs +4%-19%), but not monoarticular (+10% vs +9%), hamstring muscle.
- Part 2: After eccentric exercise, Control-Leg had greater increases in T2 in each hamstring muscle (e.g., semitendinosus at 72 h: +52%) than Seated-Leg (+4%) and Prone-Leg (+6%).
- Decreases in 1RM were also greater in Control-Leg (e.g., seated/prone 1RM at 24 h: -12%/-24%) than Seated-Leg (0%/-3%) and Prone-Leg (+2%/-5%).
None of the changes significantly differed between Seated-Leg and Prone-Leg at any time points. Conclusion: Hamstrings muscle size can be more effectively increased by seated than prone leg curl training, suggesting that training at long muscle lengths promotes muscle hypertrophy, but both are similarly effective in reducing susceptibility to muscle damage.
Should leg curls be heavy?
Not Using the Right Weight – To properly execute a leg curl, always start with a lighter weight. You don’t want to force your body to overcompensate by lifting the hips and flexing your lower back. This fails to isolate the calves and hamstrings and can cause injury to your back.
Do seated leg curls build calves?
The seated leg curl is designed to give you bigger and stronger hamstrings, the group of four muscles located at the back of your thighs. But there is another muscle that assists the leg-bending motion, and it’s known as the gastrocnemius – the largest muscle of your calves.
Why does seated leg curl hurt my calves?
Lifting Too Much Weight – Another mistake made during the seated hamstring curl is simply attempting to lift too much weight. If you feel your calves straining to dominate the motion, you are likely using too much weight. Your hamstrings actually respond much better to high volume training.
Are seated hamstring curls better?
Abstract – Purpose: We investigated the effects of seated versus prone leg curl training on hamstrings muscle hypertrophy and susceptibility to eccentric exercise-induced muscle damage. Methods: Part 1: Twenty healthy adults conducted seated leg curl training with one leg (Seated-Leg) and prone with the other (Prone-Leg), at 70% one-repetition maximum (1RM), 10 repetitions per set, 5 sets per session, 2 sessions per week for 12 wk.
Magnetic resonance imaging (MRI)-measured muscle volume of the individual and whole hamstrings was assessed pre- and posttraining. Part 2: Nineteen participants from part 1 and another 12 untrained controls (Control-Leg) performed eccentric phase-only leg curl exercise at 90% 1RM, 10 repetitions per set, 3 sets for each of the seated/prone conditions with each leg.
MRI-measured transverse relaxation time (T2) and 1RM of seated/prone leg curl were assessed before, 24, 48, and 72 h after exercise. Results: Part 1: Training-induced increases in muscle volume were greater in Seated-Leg versus Prone-Leg for the whole hamstrings (+14% vs +9%) and each biarticular (+8%-24% vs +4%-19%), but not monoarticular (+10% vs +9%), hamstring muscle.
Part 2: After eccentric exercise, Control-Leg had greater increases in T2 in each hamstring muscle (e.g., semitendinosus at 72 h: +52%) than Seated-Leg (+4%) and Prone-Leg (+6%). Decreases in 1RM were also greater in Control-Leg (e.g., seated/prone 1RM at 24 h: -12%/-24%) than Seated-Leg (0%/-3%) and Prone-Leg (+2%/-5%).
None of the changes significantly differed between Seated-Leg and Prone-Leg at any time points. Conclusion: Hamstrings muscle size can be more effectively increased by seated than prone leg curl training, suggesting that training at long muscle lengths promotes muscle hypertrophy, but both are similarly effective in reducing susceptibility to muscle damage.
Are seated leg extensions good?
– Aside from the quads, the exercise doesn’t work any other muscles. It’s not effective for improving overall leg strength. It also places a lot of pressure on the knees, which increases the risk of injury. Plus, it’s not very convenient because you need a special machine.
What leg curl is best?
For example: – Chest Press disrupts scapular rhythm, usually results in overcompensation in the shoulder joint. Leg Extensions disrupt hamstring contraction, results in overcompensation of the quads stressing the patellar tendon. Preacher Curls disrupt the triceps contraction, usually results in overcompensation of the bicep tendon or shoulder joint or both.
Hamstring machines disrupt quadriceps contraction, which can be compensated by its tendon at the distal attachment or by the glutes tightening the hip complex. They also gradually detach the communication the hamstrings have with the rest of the musculature when movement has to be executed due to the isolative nature of training on such machines.
Now to answer your question, there is less hamstring recruitment with the seated leg curl machine. This is due to the fact that not only the hamstrings are fixed, but the quads are usually pinned down by a cross bar and become fixed as well. The movement then has to be picked up by the glutes, particularly at the site of the ischial tuberosity, which is an already tight area for most people.
- The lumbar spine is also forced into hyperlordosis to execute the movement, which can jam the facet joints in the spine if heavy loads are used.
- The fact that the hip flexors are in the shortened position also facilitates a lordosis to occur.
- The prone hamstring curl machine gets a better hamstring recruitment and is a better bet because only the quads are fixed, and the hamstrings can move more freely through a range of motion.
There can tend to be the same recruitment of the lumbar spine going into hyperlordosis as well as hip flexor recruitment again if the loads are heavy, which will be evident when the person begins to rise off of the bench. These machines aren’t totally useless.
What are the benefits of leg curls?
What Are the Benefits of Leg Curl? – The benefits of leg curls are as follows:
It activates the butt, thigh, and front shin muscles effectively.Leg curls target both hamstrings and calf muscles, thereby making you strong and flexible.It improves your overall strength, stamina, and balance.As the hamstrings are made strong, you will perform better at sports, especially while doing sprint-based training.A strong hamstring will help lower your risk of injury while performing everyday activities.It postpones the knee, back, and joint problems as you age.
