KNEE
(HAMSTRING) CURL - SEATED
CORRECT FORM
1) Assume a sitting
position on the hamstring curl machine as shown. Position your back
flat on the back pad and your buttocks flat on the bottom pad.
Position your knees in
front of the thigh pad and place the back of your ankles on the
roller pad. Your achilles tendon should come in contact with the
roller pad. Grasp the handles in front of you.
2) Begin to flex at the
knees while keeping your back and buttocks in the same position.
3) Flex (bend) your knees
to the maximum position with your heels as close to the buttocks
as possible.
4) Raise the
roller pad slowly and under control.
5) Inhale as
you raise the pad, exhale as you pull the roller down.
6) The hamstring
curl can also be done with one leg only. In this case, leave the opposite
leg straight.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The main safety
issue to consider with the hamstring curl is being sure that you are
sitting all the way back. Allowing yourself to shift forward is a
compensation you will make to offset the weight being lifted. This
will only share the workload with the lower back by changing the mechanical
advantage of the hamstrings. Some
people complain of discomfort closer to the knee, as if something
feels like it is popping. This is most often the tendons of the
hamstring muscles and will not cause damage. It is recommended however
that you use a weight that is small enough that you do not feel
this popping sensation.
EFFECTIVENESS
The hamstring curl
is very effective at isolating the hamstrings, however it only covers
one component of the muscle's development. Remember that the hamstring
muscle not only flexes (bends) the knee, but also extends the hip.
Therefore, although the hamstring curl is excellent
for development of hamstring size, exercises such as step-ups
are more appropriate for sport-specific hamstring training.
The
only possible difference between the seated and prone hamstring
curl is the position of the hip. In the seated curl, the hip
joint is bent to a 90 degree angle which in theory should place
the hamstrings under more stress because they will begin in a more
stretched out position.
HELPFUL
WITH TRAINING FOR
Vitually every sport can
be enhanced by performing a hamstring curl since nearly all sports
require good hamstring strength. |
