If your leg days are all about squats (and other quad-dominant exercises), listen up: You might be setting yourself up for an injury. Many of us pay too much attention to the muscles on the front of our legs while ignoring the backs of our thighs (aka our hamstrings). Problem is, this can lead to muscle imbalances, compensations, and, eventually, injury (especially because weak hamstrings can make you more prone to knee and hip problems).
The solution? More lying hamstring curls. It’s in your best interest to keep your leg muscles in proportion. To do that, you need to show your hammies some special TLC, and hamstring isolation exercises are the way to go. Arguably, there’s no better way to target these muscles than the lying hamstring curl. We know it’s a bit old school, but trust us: it works.
**Here’s how lying leg curls can level up your lagging hamstrings (and your overall fitness).**
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**How to do a lying hamstring curl with perfect form every time**
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**Tip:** To really hit your hamstrings, flex your feet during the movement, curling them toward your shins.
**Lying hamstring curls: muscles worked**
As the name implies, the lying hamstring curl primarily strengthens the hamstrings, the group of muscles that run along back of your thigh from your hip to your knee. But they also work other big muscle groups in the posterior chain. These include the:
– Gastrocnemius and soleus (calves): when contracting
– Gluteus maximus (butt): when lowering the weight
**Who should (and shouldn’t) do lying hamstring curls**
Lying hamstring curls are for you if you’re looking to improve:
– Muscular balance
– Speed
– Balance
– Movement patterns
– Range of motion
– Injury prevention
– Quality of life
In other words, just about anyone could benefit from repping out lying leg curls, according to experts. However, if you have pain, injury, or recent surgery in the knees, hips, back, or neck, or if you are pregnant, you should avoid the curl machine.
**5 benefits of lying hamstring curls**
If lying leg curls aren’t already part of your weekly workout routine, here are five solid reasons to put them into rotation:
1. **Stronger, more flexible hamstrings**
– Consistent load targeting these muscles
– Promotes muscle hypertrophy and tissue lengthening
– Improves flexibility and avoids muscle imbalances
2. **Enhanced sports performance**
– Crucial for explosive strength, acceleration, jumping, and agility
– Prevents sports injuries by preparing joints for high-speed movements
3. **Better balance**
– Aids in stabilizing joints and improves reaction to changes in the environment
– Better limb symmetry and stability
4. **Improved posture**
– Aids in aligning the pelvis and spine
– Counteracts strain from prolonged sitting
5. **Fewer knee and hip injuries**
– Significantly stabilizes hip and knee joints, reducing risk of soft tissue injury
– Helps prevent ACL injuries, knee shearing forces, and twisting
In conclusion, lying hamstring curls are a beneficial exercise for overall muscle development and injury prevention. Make sure to perform them with proper form to maximize their benefits.
