Seated Hamstring Curl variation

[Shelby]

This will destroy the medial hamstrings, especially down where they attach behind the knee.

- Take the seat off the back of the machine (or just sit on the very edge), rounding your back over a bit (to take the lower back out of the movement)

- Point your toes forward, like if you were up on "tip-toe"

- Keep your feet together


YouTube - Video 1


The video is my partner doing the second part of a rest-pause set. He probably had a bit too much weight, but you can still see the setup and form.

*Note -you'll have to use a lot less weight than you normally would on this exercise.

 

[pesty4077]

OK, he was grunting and I was wondering why The Lunk Alarm was not sounding off.

 

[maldorf]

This will destroy the medial hamstrings, especially down where they attach behind the knee.

- Take the seat off the back of the machine (or just sit on the very edge), rounding your back over a bit (to take the lower back out of the movement)

- Point your toes forward, like if you were up on "tip-toe"

- Keep your feet together


YouTube - Video 1


The video is my partner doing the second part of a rest-pause set. He probably had a bit too much weight, but you can still see the setup and form.

*Note -you'll have to use a lot less weight than you normally would on this exercise.

I always got a lot out of doing these. Sometime I came really close to having my hams cramp up on me after doing them. Quite a shock.

Pointing the toes is very important when doing leg curls. Ive had so many guys disagree with me because they like doing them with the feet flexed toward the ankle and not extended out because they are able to use more weight that way. The reason youre able to use more weight when not pointing your toes is because you are able to use your gastrocs(one of the calf muscles) to help flex the knee joint. That muscle is a 2 joint muscle. I like to do my set with feet pointed and then when you hit failure you flex your feet toward the ankle and you are able to crank out another 3 reps or so.

 

[Creed428]

always love new variations to old favorites i will try these next leg workout

 

[bruno85]

Thanks for posting that up Shelby. I have never really liked seated leg curls but I will try them this way. Do you do this as one of your primary exercises or more as a widowmaker? It seems like it might lend itself well to a widowmaker since the weights are going to be lighter.

 

[JonnyO]

Great way to do them, and good tip on the toes. I usually try to just keep mine loose, my training partner cant believe how much harder it is this way and how much difference in weight you use.

 

[maldorf]

Great way to do them, and good tip on the toes. I usually try to just keep mine loose, my training partner cant believe how much harder it is this way and how much difference in weight you use.

Yeah, ive humbled many guys making them do leg curls the correct way. this difference in strenth is huge. Like I said though, I liked to flex my feet after I couldnt do anymore so that I could get out an extra 3 reps or so.

 

[Big Dave Smith]

I think Dave Pulcinella does them this way (although with more body english). I tried them after I saw it and loved the movement.

 

[bruno85]

Shelby I tried these today and liked them. I felt them right where you said, down near the knee. It's nice too becasue the stack on the seated leg curl in my gym does not go up very high so doing it this way will let me use this machine again without having to do 20+ reps per set. Thanks for the idea.

 

[johnjuanb1]

Thanks for the tip