In this case, stability ball hamstring curls, reverse hypers, and bodyweight GHRs outperformed the lying leg curl machine. If your hamstring workout includes exercises like lying leg curls, standing leg curls, and seated leg curls, you're still only halfway home. The hamstrings are often neglected in favor of exercises that target the quadriceps. The knee was not designed to have horizontal force applied to it. Seated or lying leg curls on a machine are popular because they are very easy to learn and they isolate the hamstring muscles on the back of your legs. Concentration Curls - The Best Preacher Curl Alternative This movement is the closest it gets to a dumbbell preacher curl, without the preacher station. Bend your legs and curl the weight up until the pad touches the back of your upper legs. Seated or lying leg curls are a great exercise for targeting and isolating the hamstring muscles. The sliding hamstring/leg curl is truly an amazing exercise and a genius idea for working the hamstrings. But heavy weights and improper form increase your risk of knee injury. 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? 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. Or if dips are bad for your shoulders. All those exercises initiate movement from the knee joint. Before we get in to the movements, one other option is to skip leg curls entirely. It minimizes the cheating opportunity, as there will be no swinging if done correctly. Leg curls and leg extentions are nono exercises. The leg extension is a popular way to train the quadriceps at the front of your knee. 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. I don't like sitting leg curls but I definitely have made good gains on lying leg curls. Refrain from doing these horribly ineffective exercises! The answer is always maybe. 100% Upvoted. If you can get yourself on video doing these, pay attention to your hips. Whereas the leg curl will work the hamstring muscles on the rear part of your legs. 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. Are Leg Extensions Bad For Your Knees? And if so, what’s a better way to build biceps strength? Yes, leg extensions can cause knee pain. They will target your hamstrings in the exact same way as the leg curl, so this exercise is an ideal alternative. 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. Below are your 3 best options for doing leg curls without a machine. 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. 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. - build muscle & strength! Or if straight barbell curls are bad for your elbows. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. 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. Sort by. Leg Curl Exercise Information. 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. 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 Many aim to balance the quads-to-hamstrings ratio with the leg curl. 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. Reach new heights. This led to leg extension machines being used in rehabilitation for knee injuries. This video on seated hamstring curls is presented by the Massachusetts General Hospital Sports Physical Therapy Service. 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. full 12 week push, pull, legs program! Q | I’ve heard people say that biceps curls are useless. In the traditional gym setting, the leg curl is often considered a staple of lower body strength training. The Nordic Ham Curl, also called the Leg Curl or Russian Ham Curl is a strength exercise that primarily works the hamstring muscles. Are Lying leg curls bad? I do not recommend that exercise. A leg extension will work the quadriceps that are located on the front of the legs. As an accessory movement, they can help strengthen the muscles that engage every time our elbows flex and palms turn up. save hide report. 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