04 February, 2008
Ask the coach: Hamstring curls
There are numerous exercises to target the hamstrings, but one that trains this muscle in its role to bend the knee is the hamstring curl. There are a variety of machines available that load up the muscle at different angles, such as the seated, lying, kneeling and standing leg curl machines. Gym equipment varies, but a lot of people don't use these muscles enough and they also tend to train them in the incorrect repetitions.
Here are some tips to perform this exercise on a seated leg curl machine.
1. Adjust the settings for your legs and your back so the top padding sits just above your kneecap and the leg lever is at your lower leg.
2. Your legs should be hip distance apart and the angle of your feet will depend on the result of your structural balance test.
3. Point your toes away to reduce the help from your calf muscles.
4. The exercise is just a knee bend, so don't shoot your hips forward to assist. If you need to do this, the weight is too heavy.
5. A good exercise to alternate with leg curls is the front squat. You should be able to remain upright and bend your knees far enough so the backs of your legs squash your calf muscles.
Repetitions: 4-8. Hamstring muscles respond best to heavy weight and lower repetitions.
Sets: Start with 3 sets and increase to 6.
Tempo: Lower down in 4 seconds, pause at the bottom and push back to starting position.
Rest: 75 seconds. Alternate with squats.