2/3/2024 0 Comments Lying hamstring curlBased on these findings, the seated rather than prone leg curl is recommended if training aims include increasing or maintaining muscle size of the hamstrings.” Knee Flexion and Hip Extension “In summary, we demonstrated that hamstring muscle hypertrophy was greater after seated than prone leg curl training, exclusively for the biarticular hamstrings that were in more lengthened positions during the seated leg curl. Here’s how the researchers sum up the results: And that’s exactly what you get with the seated leg curl. One of the things that stimulates muscle growth is putting your muscles under a high level of tension in a stretched position. In other words, when you sit down on a seated leg curl machine and get yourself into the starting position, it has the effect of stretching the hamstring muscles that cross the hip.īecause the starting position of each rep places the hamstrings at full length, the muscles are challenged at longer lengths compared to the lying leg curl. The main difference between the seated and lying leg curl is that the seated version loads the hamstrings at long muscle lengths, which leads to a greater hypertrophic response. Why did some muscles grow faster when they were trained with the seated leg curl? What’s the Difference Between the Seated and Lying Leg Curl? In the short head of biceps femoris, the hamstring muscle that doesn’t cross the hip, there was no significant difference in growth between the seated and lying leg curl. To get a FREE copy of the cheat sheet emailed to you, please click or tap here. This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. All the additional growth came from the hamstring muscles that cross the hip.įREE: The Muscle Building Cheat Sheet. So what happened? If you had to choose between the seated and lying leg curl, which one should you pick, and why? Is the Seated Leg Curl Better Than the Lying Leg Curl?Īfter 12 weeks of training, the seated leg curl stimulated around 55% more muscle growth than the lying leg curl. Magnetic resonance imaging scans, the gold standard for measuring changes in muscle size, were used to assess growth in the hamstrings. The load remained at 70% of 1 rep-max for the duration of the study, and was increased only when subjects were able to complete the prescribed number of reps in all five sets. Training load was gradually increased at the first, second, and third sessions from 50% to 60%, then 70% of 1-rep max. Two minutes of rest was taken between each set. In each training session, one leg was trained with seated leg curls, while the other was trained with lying leg curls.Įach rep lasted a total of 4 seconds – 2 seconds for the concentric (knee bending) and 2 seconds for the eccentric (knee straightening) phase of the exercise. Subjects in the study trained their hamstrings twice a week for 12 weeks, doing 5 sets of 10 reps in each workout. To answer that question, a team of Japanese scientists got a group of young men and women to do both exercises for three months. One of the more popular ways to work the hamstrings is with an isolation exercise like the leg curl, which you can do in a seated, lying or standing position.īut which leg curl variation works best when it comes to making your hamstrings grow? Seated vs Lying Leg Curl: Hamstring Hypertrophy Compared If you want to maximize growth in the hamstrings, you’ll need exercises that train them directly. While the hamstrings are involved in compound lifts like the barbell squat and leg press, their contribution is relatively small. What’s the fastest way to make your hamstrings grow? The seated or lying leg curl? Here’s everything you need to know.
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