KNEE
(HAMSTRING) CURL - PRONE
CORRECT FORM
1)
Assume a prone position on the hamstring curl machine as shown. Position
your hips and chest flat down on the pads. Position
your knees below the thigh pad and place the back of your ankles
in contact with the heel roller pad. Grasp the handles in front
of you.
2) Begin to
flex at the knees while keeping your chest, legs and arms in the
same position. Do not let your abdomen and chest rise up.
3) Flex (bend)
your knees to the maximum position with your heels as close to the
buttocks as possible.
4) Lower the
roller pad slowly and under control.
5) Inhale as
you descend, exhale as you pull the roller back up.
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 keeping the chest and
abdomen on the pads. Allowing yourself to lift upward 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 good for development
of hamstring size, exercises such as step-ups
are more appropriate for sport-specific hamstring training.
HELPFUL
WITH TRAINING FOR
Vitually every sport can be enhanced by performing a hamstring curl
since nearly all sports require good hamstring strength. |
