Lying Leg Curl
Execution
1. Lie facedown on the machine and hook your heels under the roller pads.
2. Curl the weight by bending your knees, and raise your heels toward your
buttocks.
3. Lower the weight back down to the start position.
Muscles Involved
Primary: Hamstrings.
Secondary: Gluteals, calf muscles.
Anatomic Focus
Foot position: Pointing your toes straight (a) targets all three hamstring
muscles. Pointing the toes inward (b) emphasizes the inner hamstrings
(semimembranosus and semitendinosus), where as pointing the toes
outward (e) focuses effort on the outer hamstrings (biceps femoris).
Keeping your ankles bent at 90 degrees (dorsiflexed) minimizes
contribution from the calf muscles and there by helps isolate the
hamstrings. Pointing your feet (tiptoe position) allows the calf muscles to
participate in the exercise.
Foot spacing: Placing your feet hip-width apart is the standard position.Wide foot spacing targets the inner hamstrings (semimembranosus andemitendinosus), whereas narrow foot spacing emphasizes effort of theouter hamstrings (biceps femoris). Foot spacing is limited by the size of the roller pad.
Body position : The padded surface of most machines is angled at hip level,
bending your torso forward slightly. This body position tilts your pelvis and
stretches the hamstrings, thereby helping isolate the muscles. Keep your
spine straight, and do not raise your chest upward.
Range of motion: Bend your knees as far as possible during the upward
phase. Stop a few degrees short of full extension at the bottom to keep
tension on the hamstrings and minimize stress across the knee joint.
Resistance: Resistance is fairly uniform, but on many new machines the
resistance is lower at the start position, where the hamstrings are fully
stretched and most vulnerable to injury.
Stiff-Leg Deadllft
Execution
1. Stand upright with feet directly below your hips, holding a barbell at arms' length.
2. Bend forward at the waist, lowering the weight down but keeping your lep stiff.
3. Stop before the weight touches the floor, and raise It back up.
Muscles Involved
Primary: Hamstring. gluteals.
Secondary: Spinal erectors, quadriceps.
Anatomic Focus
Foot spasing Position feet directly below the hips. A wide stance places more emphasis on the Inner hamstring
Foot position: Point toes directly forward or slightly out.
Grip: Hands should be spaced shoulder-width apart so that the arms hangs vertical and hands pass along the outer thighs. An over-under grip with one
palm facing forward and the other facing back prevents the bar from rolling.
Trajectory: The bar should travel straight up and down, dose to the body.
Body position: Knees may be slightly bent but should be kept stiff in order to
isolate the hamstrings. Keep your back straight throughout the movement. Performing this exercise with the balls of both feet on a half-inch-thick
(1.3 cm) weight plate is a safe way to prestretch the hamstrings.
Range of motion: Lower the weight until your hamstrings reach full stretch
without rounding your spine. There Is no need to perform this exercise while
standing on a bench or block as a means of increasing the range of motion.
When your pelvis achieves full forward tilt, the hamstrings are at full stretch.
Bending your lower spine does not have any effect on the hamstrings or
increase the range of downward motion. Rounding your lower spine merely
increases the risk of injury. Depending on your flexibility, the barbell should
be lowered to a point below your knees or just above the ankles.
Resistance: The stiff-leg deadlift for hamstrings requires a lighter weight than
that used during the traditional powerlift for strengthening the lower back.
Variation
Dumbbell Stiff-Leg
Deadlift
You can also perform this exercise
while holding a dumbbell in each hand
at arms' length.
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