Hamstring curls are one of the best major muscle group exercises for the lower body. Hamstring curls strengthen the back of the leg and glutes to assist with running, jumping, and powerlifting movements. Since walking, running, climbing, cycling and sitting down all develop quadriceps strength, hamstring curls serve to counteract any possible muscle imbalance by making the opposing muscles strong. The balance of strong quadriceps and strong hamstrings stabilizes the leg during motion.
Anatomy of the Hamstrings
The hamstrings are generally thought of as three tendons that originate on the sitting bones and insert at the top of the tibia and fibula. They are involved in flexing the knee and hip, and decelerating the quadriceps when walking and running. A flexible hamstring also means greater trunk extension when performing a sit and reach assessment. Hamstring curls are the best resistance exercise to isolate the hamstrings.
Hamstring Curls on a Machine
Machine hamstring curls come in prone and seated models. You select a weight by placing a pin in the weight stack, or load the weight plates onto the machine. It is important to work with a weight that will stress the muscles but not overwork the tendons. The rule of thumb for this is performing a set of 12 to 15 repetitions, resting 30 seconds, then repeating the set once or twice. After this beginning phase of four to six weeks, a safe progression is to slightly increase the weight by 5 or 10 lbs. and perform sets of eight to 12 repetitions with 30-second rest intervals.
Hamstring Curls on a Bench
Lying prone on a bench with a resistance band around the ankles is a great flexibility and endurance training protocol for hamstrings. The bands have lighter resistance than weight machines, but it's a convenient way to perform hamstring curls when traveling or at home. A bed or couch also makes a good platform. Simply wrap the band around one ankle, hold the other end with the hand on the same side of the body to give the band resistance, and bend the knee. There is more resistance lowering the leg, so it is very efficient.
Hamstring Curls with a Physio Ball
Using a physio ball for hamstring curls is challenging to the core as well. To start, lie on your back with your feet on top of a physio ball. Raise your butt off the floor while drawing your knees toward the chest, hold for a few second, then repeat 10 to 15 times. Don't let your butt touch the floor. Beginners will probably need to keep their butt on the floor for one or more repetitions until core and balance skills improve.
Member Comments