Thread: laying hamstring curls

I dont think it matters.. just do what feels most comfortable

The original article over at T-Nation.

Smart Leg Curls

I've written about these before, but I've never seen anybody doing them other than Charles Poliquin, despite the fact that they're the ONLY way to do leg curls!

These are done on the conventional leg curl machine, but the movement requires some concentration. As you raise the weight, flex your foot (hard) so that the toes are pointed towards the knee. Maintain this flexed-foot position during the entire concentric portion of the movement.

Then, as you lower the weight, point the toes away from the body for the entire eccentric portion of the movement.

Got it? Feet flexed down on the way up and feet pointing away on they way down.



As has been explained in previous Testosterone articles, the gastrocnemius is one of the muscles that assist the hammies in flexing the leg towards the butt. In this variation of the movement — since we're weaker lifting a weight than we are lowering a weight — we allow the gastrocs to assist the hamstrings.

However, on the lowering portion of the movement — where we're stronger — we want the hamstrings to do all the work they can. So we inactivate the gastrocs by pointing the toes away from the body.

thank u all for the insight, i had heard something along the lines of changing the anlgle of the foot, but wasnt sure.
thanks agian

The feet should be dorsi flexed or straight ahead unless you want the calves to participate. Upward pointing will bring them into play. Also a flat bench is superior to an angled bench because the hams work with the glutes to extend the thigh. Angled benches chop the range of motion down a handful of degrees.

thanks d.d. , we dont have a flat bench hamstring curl, will using a dumbbell held between the feet get the same results