Leg curls primarily work your hamstrings, the muscles on the back of your thigh. The leg curl works your hamstrings more effectively than the barbell squat, according to a study published in May 1999 in the "Journal of Strength and Conditioning Research." If you wish to work your glutes, you need to perform other exercises. Consult a health-care practitioner before beginning any strength-training program.
Hamstrings
Your hamstrings serve two functions: flexing your knee joint and extending your hip joint. Every time you bring your calf up to the back of your thigh, or you straighten up from a forward lean, you use your hamstrings. Any exercises that duplicate these movements, such as the leg curl, work your hamstrings. Exercises such as the stiff-legged deadlift work your hamstrings through hip extension, and both exercises should be included for proper hamstring development.
Glutes
Three gluteal muscles comprise the muscle mass of the buttocks on the back of the hips: the gluteus maximus, gluteus medius and gluteus minimus. Your gluteus maximus helps pull your thigh back into line with your torso, and helps pull your torso closer to vertical. The smaller muscles -- the gluteus medius and gluteus minimus -- work to rotate your thighs, or keep them from rotating. While the gluteus maximus does not work during leg curls, it does work during the stiff-legged deadlift.
Razor Curls
Razor curls, or glute-ham raises, work both your hamstrings and gluteus maximus at the same time. The difficulty of this exercise may prove difficult, but the benefits make it worth the effort. The razor curl works your hamstrings more effectively than the standard leg curl, according to a study published in March 2009 in the "Journal of Strength and Conditioning Research." The razor curl also works your gluteus maximus effective, according to a second study published in November 2009 in the "Journal of Strength and Conditioning Research."
Performing the Razor Curl
The razor curl requires a bench that you can anchor your feet and hips on, such as a glute-ham raise machine. Place your ankles under the pads and lie face down with your thighs against the hip pad. Your feet should be pushing against the foot plate. Lean forward until your torso is pointing at the floor while your legs remain straight. Raise your torso until you are parallel to the floor then curl yourself upward at the knee joint. Lower yourself under control and repeat as many times as you can.
References
- "The Journal of Strength and Conditioning Research"; Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift and Back Squat Movements; Glenn A. Wright, et al.; May 1999
- "Journal of Strength and Conditioning Research"; The Razor Curl: a Functional Approach to Hamstring Training; G.D. Oliver, et al.; March 2009
- "Journal of Strength and Conditioning Research"; Comparison of Hamstring and Gluteus Muscles Electromyographic Activity While Performing the Razor Curl Vs. the Traditional Prone Hamstring Curl; G.D. Oliver, et al.; November 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- Gluteal m.(Minimus, Medius, Maximus)
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