titankeron.blogg.se - Lying leg curl

Flex the knees to 90° with the feet together and in a dorsiflexed position.

Lay prone on the bench with the knees together and tops of the kneecaps placed in direct contact with the edge of the bench.

Select a dumbbell and place it on the floor next to a flat weight bench.

STARTING POSITIONįor this exercise, a spotter is required for the positioning and removal of the dumbbell and to ensure that the technique detailed below is followed. The proper technique is described as follows.

The exercise involves using minimal equipment allowing it to be useful within underequipped facilities. The lying hamstring curl with a dumbbell is an effective open-chain exercise that is intended to isolate and strengthen the hamstrings group, in addition to improving dynamic knee joint stabilization. Therefore, practitioners are often required to be creative when attempting to provide adequate variety of hamstring exercises. Unfortunately, the lack of hamstring-specific strengthening equipment within fitness and conditioning settings make exercise prescription difficult. In other words, exercises that target the hamstrings should be a primary focal point of any training routine, especially for athletes who are following rehabilitation of a related injury. Strength and conditioning practitioners, in most cases, should develop exercise programs that are designed to increase hamstring strength relative to the H:Q. This has shown to be the optimal H:Q for reducing the risk of injury and increasing athletic performance ( 1,2,6). The muscular strength ratio of the hamstrings to the quadriceps should preferably be 2:3 ( 1). For example, muscular imbalance between the hamstring and quadriceps (i.e., insufficient hamstring to quadriceps ratio ) is associated with common knee injuries ( 2,6). The hamstrings are a commonly overlooked muscle group in training programs yet, they are highly important with regard to athletic performance and resistance to injury. Hamstrings group (biceps femoris, semitendinosus, semimembranosus), popliteus, gastrocnemius, soleus. Go heavier or do more reps on the GHR, and use the leg curl machine just like the Smith machine: as a place to hang your towel.The lying hamstring curl with a dumbbell is a lower-body isolation exercise designed to increase muscular capacity of the hamstrings group. Further, is the goal to develop a strong posterior chain? If so, then a compound movement like the GHR is substantially more effective.Īrguments could be made for the leg curl, but if you have a GHR and a leg curl machine available to you there's little reason to opt for the leg curl. So unless you engage your back and glutes, which the leg curl does not in any meaningful way, you're not going to really engage your hamstrings as much. You're not fully engaging a muscle unless you also engage its connected parts, which is why compound multi-joint exercises are so highly regarded and form the staple of all effective strength training programs. The hamstring (biceps femoris) are attached to the pelvis, which in turn is attached to the spinal muscles ( erector spinae).

I'm really not sure where the leg curl is bad for your knees, that "bad for your knees" argument seems to be tossed around in gyms for everything that someone doesn't want to do, valid or not. It's also built into the name, the GHR is the glute-ham-raise, and the glute portion there is key. Compare the muscles used for the GHR vs the leg curl, you'll see the difference. The only similarity is that you're contracting the biceps femoris. There's just entirely different exercises, honestly.