I don't like sitting leg curls but I definitely have made good gains on lying leg curls. This led to leg extension machines being used in rehabilitation for knee injuries. Reach new heights. Every gym has at least one: The guy who’s constantly taking selfies and occupying the dumbbell rack (or worse, the squat cage) to do his bicep curls. The answer is always maybe. Lie face down on the leg curl machine, so that your knees are in line with the machine’s pivot point, and the leg pad is resting on your lower calves. For clarity of communication, it is important to first define exactly what “functional training” is—and what it is not—when discussing the functional benefits of given exercises, such as the lying leg curl … Overhead presses, bench presses, lateral raises, good mornings, ab crunches, and biceps curls have all at one time graced experts' lists as being as useless as tits on a bull. Is that so? Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise Concentration Curls - The Best Preacher Curl Alternative This movement is the closest it gets to a dumbbell preacher curl, without the preacher station. (Last Updated On: November 2, 2020) Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). Are Lying leg curls bad? If your hamstring workout includes exercises like lying leg curls, standing leg curls, and seated leg curls, you're still only halfway home. Like the Stability Ball Leg Curl, the single-leg version should not create an excessive amount of fatigue and can be performed in the beginning of a session for 1-3 sets of 10-15 reps per side. The answer is never universally yes or no. What’s interesting is that lower back pain isn’t always a result of issues with your lower back muscles. The heavy black line in the chart represents the lying leg curl: The other measurable muscle in the hamstring group, the semitendinosis, was tested too. When it comes to leg curls, any stress applied to the lower back required to maintain muscular tension during the movement can exacerbate existing lower back problems. Extend your legs, but don’t let the weights touch. In the traditional gym setting, the leg curl is often considered a staple of lower body strength training. While they're seen as a back-safe option for leg training, you might still experience low-back pain if you have a pre-existing condition, or are using incorrect technique. The hamstrings are often neglected in favor of exercises that target the quadriceps. 0 comments. In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. They get worked well with squats but I feel like a good leg workout depends on some iso exercises, particularly on the hams and glutes. 4- Leg curls . Squats were supposed to be "bad" for the knee and leg extensions were supposed to be "good" for the knee. Nobody has a problem with the idea that these exercises are effective for building muscle, so I’m not sure why the leg extension tends to be viewed differently. Sliding leg curls, as the name suggests, are leg curls that are done via sliding your feet along a surface, rather than lifting a lever with your feet, as in the traditional leg curl. However, the hamstrings attach at both the knees and hips. Before we get in to the movements, one other option is to skip leg curls entirely. This can result in a muscle imbalance between the hamstrings and quadriceps, contributing to knee instability and risk of injury. Leg curls and leg extentions are nono exercises. 2. But heavy weights and improper form increase your risk of knee injury. Recently, the lowly leg press has been heckled, abused, and battered like the New England Patriots receiving corps by a post-Super Bowl Mrs. Tom Brady. As an accessory movement, they can help strengthen the muscles that engage every time our elbows flex and palms turn up. Or if dips are bad for your shoulders. They force the leg into an unnatural movement pattern which can cause knee injuries. Leg curls come in a number of different versions; lying and seated leg curls tend to be the more common, along with standing and kneeling versions. Sliding hamstring curl. Below are your 3 best options for doing leg curls without a machine. The sliding hamstring/leg curl is truly an amazing exercise and a genius idea for working the hamstrings. It’s an isolation exercise (a single joint movement), knee flexion, that’s used for strengthening the hamstrings. Are Leg Extensions Bad For Your Knees? I believe this exercise is useless because you never use this particular muscle action, isolated knee flexion, lying on your stomach, in everyday activities and sports. If you can get yourself on video doing these, pay attention to your hips. Leg extensions tend to get more of a bad rap than leg curls. A | While biceps curls have gotten a bad rap in recent years, they’re not inherently bad. Or if straight barbell curls are bad for your elbows. This is like asking if flat barbell benching is bad for your shoulders. All those exercises initiate movement from the knee joint. The leg extension is a popular way to train the quadriceps at the front of your knee. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. The leg curl, as an unnatural exercise, makes little sense as a solution. You can perform it … The knee was not designed to have horizontal force applied to it. Bend your legs and curl the weight up until the pad touches the back of your upper legs. Leg Curl Exercise Information. 5- Bulgarian split squats And if so, what’s a better way to build biceps strength? Functional Benefits of the Lying Leg Curl and Seated Hip Adduction Exercise. It engages both the hamstrings and glutes and it’s a difficult exercise when done through a full range of motion. It's important that your hips stay high through execution. They will target your hamstrings in the exact same way as the leg curl, so this exercise is an ideal alternative. Q | I’ve heard people say that biceps curls are useless. Sure, they won't hurt your back directly, but they could indirectly contribute to low back pain by neglecting the glutes. Many aim to balance the quads-to-hamstrings ratio with the leg curl. Log in or sign up to leave a comment log in sign up. - build muscle & strength! Sort by. 100% Upvoted. best. And on and on and on. A leg extension will work the quadriceps that are located on the front of the legs. The Nordic hamstring curl involves kneeling on a pad (for knee comfort) and lowering under control while the ankles are held in place by a partner, a loaded barbell, or any other immovable object. Not everyone has access to the expensive machine that is needed to perform these exercises, though. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. The glute-ham raise is my favorite alternative here because it works both the glutes and hamstrings simultaneously while putting lower amounts of stress on the spine in comparison to heavy deadlifts and good mornings. It minimizes the cheating opportunity, as there will be no swinging if done correctly. I'm also not a big fan of machine leg curls. 81.2k Likes, 638 Comments - Adam “Edge” Copeland (@edgeratedr) on Instagram: “Just got this bad boy from @tuffstuff.fitness complete in “Rated R” red and new logo. Turning your feet slightly inward or outward on leg extensions and leg curls can help you direct the stimulus to emphasize particular areas of the quads and hamstrings, respectively. save hide report. Seated or lying leg curls are a great exercise for targeting and isolating the hamstring muscles. Place your hands behind your head with the elbows pointing out to the sides or with your arms across your chest. Using any of these leg curl alternatives can give you all of the benefits of a machine and more. Yes, leg extensions can cause knee pain. SUBSCRIBE to our channel: http://bit.ly/subTigerFitness Keep it healthy at home with our Cooking w/Kara Playlist! How to do the Nordic Hamstring Curl? I do not recommend that exercise. This video on seated hamstring curls is presented by the Massachusetts General Hospital Sports Physical Therapy Service. Also got a…” Whereas the leg curl will work the hamstring muscles on the rear part of your legs. Exhale and tilt your hips to straighten your spine as you sit up and bring your torso toward your legs. Are leg curls bad for your back? Refrain from doing these horribly ineffective exercises! For more information, … Sure, leg extensions are an isolation exercise, but so are bicep curls, tricep extensions, leg curls and calf raises. share. In natural motions, such as squats and lunges, there is very shearing force on the knee. 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