So the leg curl is non-functional; there’s no purpose to it. Leg Curls are good for your knee. Synopsis There is a growing body of evidence documenting loads applied to the anterior cruciate ligament (ACL) for weight-bearing and non—weight-bearing exercises. Patellofemoral joint stresses for leg press and leg extension exercises intersected at 48 degrees of knee flexion. Leg extensions necessary if I'm doing squats? Links: Hair type & texture. Leg curls are a useful bodybuilding exercise, stretching out and developing the short head of the biceps femoris while working the sartorius that runs along the whole length of the front inner thigh. Reddiquette. Strong and muscular arms can certainly be made without curls. I like hamstring curls too, never really feel like I'm going to snap my shit up when I'm doing them and my hamstrings have gotten pretty juicy from doing a lot of reps. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. My advice: If you need to skip a day, skip bicep day instead of leg day. If you set the pad to fit your body welll enough it should feel fine. Any exercises where the proximal segment is the moving part and the distal segment is the stationary part (i.e. 5. I've lived both sides of the direct arm work argument. It can do leg extensions and leg curls. Rdl /sldl doesnt work knee flexion like leg curl does. I have been thinking of eliminating triceps exercises as well using the same line of thinking but haven’t done that completely just yet. I am waning from doing them as my leg workouts are mainly just leg presses and several calf exercises- MS, MBA Wild Saddle™ Neander Total Posts: 7632: 07-23-14 09:53 PM - Post# 807459 . ACL Strain and Tensile Forces for Weight Bearing and Non—Weight-Bearing Exercises After ACL Reconstruction: A Guide to Exercise Selection, http://www.jospt.org/doi/abs/10.2519/jospt.2012.3768#.VY1XJvlViko. The biggest challenge in exercise selection post-ACL reconstruction is the limited knowledge of the optimal amount of stress that should be applied to the ACL graft as it goes through its initial incorporation and eventual maturation process. Your quads easily get the most attention of your leg muscles, but there are other important supporting muscles that need to be trained as well. I'm not so sure about your comment. Include everybody. So as leg curls go, it’s a far better choice than the machine version. Results Compared to the 2 non-weight-bearing exercises, the squat exercise produced significantly higher PFJ stress at 90°, 75°, and 60° of knee flexion. There are three types of leg curls. Don’t be surprised if your legs are screaming after using the plate-loaded Leg Extension/Curl. Below are your 3 best options for doing leg curls without a machine. Keep posts and comments related to curly hair. 1. Check out this video to see why! Hamstrings . Its a good exercise. All rights reserved. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Our goal is to provide factual information and unbiased product recommendations for our readers based on relevant expertise, extensive research and feedback. 4. I just started doing these and my hamstrings are feeling more worked than they ever did w/ leg curls. But here’s the best part: It’s also a great core exercise. Necessary's a real tricky word. Nobody has a problem with the idea that these exercises are effective for building muscle, so I’m not sure why the leg extension tends to be viewed differently. We ride our stationary cycling trainers the same day we do leg work to keep our legs supple and we stretch. Mark Rippetoe. Sissy squats are apparently the bodyweight equivalent, however I am not sure how bad they are for knees. If you are doing all 11 of those you will be well on your way to having a great body. I do leg curls just because my hamstrings are not as developed as my quads. you don't necessarily needs to do a certain number of different types of exercises. My leg day currently consists of: Typically I see Squats or Lunges as the recommended filler but if I'm already doing those, what else can I do? Next I became the elitist Olympic lifter who made fun of guys who spent hours training their arms, followed by a s… Do not privately message users of this subreddit. I would say he also has some good genes but you still get the picture. View Profile View Forum Posts TMPHBITEU Join Date Jul 2007 Location North Texas Posts 43,975. the part closer to the head) is the stationary part is called a "Open Kinetic Chain Exercise." There is a picture of my arm today on the right in case you were wondering what it looks like from the lack of curls (you know you were). 7. If you are someone who is after big arms then feel free to curl your brains out, there is nothing wrong with them at all and if your goal is to have big biceps then curls are the way to go. Seated or lying leg curls are a great exercise for targeting and isolating the hamstring muscles. Rdl doesnt train knee flexion. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. Conversely, the 2 non-weight-bearing exercises produced significantly higher PFJ stress at 30°, 15°, and 0° of knee flexion when compared to the squat exercise. They’re open chain and occur in a fixed line of motion… Lying Leg Curls Toes Inward, Step 2 Deadlifts vs Leg Curls – Which is Best? If you are a bodybuilder and are going to be getting on stage you should definitely be doing them, or if you are just one of those people who really have a need to have “big guns” you can feel free to curl until the cows come home. Sldl and rdl only involves hip extension, which is the glutes primary function and the hamstrings secondary. It’s not the hugest in the world but it’s no string bean either and still muscular enough for me. I curled my ass off for years and years, but most people learn and change their methods as the years go by and I am no different. After 10 years of doing this, I assure you I have had no injuries and develop excellent strength which I can then turn into cycling power for cyclocross, road and mountain biking. Conclusion To minimize PFJ stress while performing quadriceps exercises, our data suggest that the squat exercise should be performed from 45° to 0° of knee flexion and the knee-extension-with-variable-resistance exercise should be performed from 90° to 45° of knee flexion. I don't have access to a leg press machine (home gym), but my leg day is: back squats, front squats, split squats, Romanian deadlifts, and calf raises. To the right, you see a picture of CrossFit Athlete Jason Khalipa. Biomechanical considerations in patellofemoral joint rehabilitation. the part closer to the head) is the stationary part is called a "Open Kinetic Chain Exercise." You don't need a smattering of machines. 2. Research does suggest that the lying leg curl is better at activating the lower lateral and lower medial hamstrings compared to the semi-stiff leg deadlift, but this doesn’t necessarily mean it’s a required movement. What other options are there, particularly for those of us limited to bodyweight, dumbbells or barbells? By using our Services or clicking I agree, you agree to our use of cookies. So to develop functional strength for these activities, you want to do hip extension exercises where your foot is in contact with the ground. But if you are just looking to have an athletic, strong body then bicep curls are way down near the bottom of the list of exercises you should be doing. Equipment Needed. It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. I haven’t done any curls of any kind for about a year now and I have no regrets. Leg curl is great. Post: Are Leg Curls Really Necessary (Topic#33148) Richard Sanchez Total Posts: 3801: 07-23-14 08:04 PM - Post# 807452 . For me, I decided I wanted to cut back on the time I spent in the gym and get more bang for my buck with the exercises I was doing when I was there. This study demonstrates that patients with patellofemoral joint arthritis may tolerate rehabilitation with leg press exercise better than with leg extension exercise in functional ranges of motion because of lower patellofemoral joint stresses. Seated leg curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Dont stop doing them. Conversely, leg curls simply won’t get the job done because they don’t require co-contraction of the glutes and hamstrings. The leg curl (AKA hamstring curl) is one of those exercises that is limited to the gym because it requires a big, bulky machine. Press question mark to learn the rest of the keyboard shortcuts. You can hypertrophy a muscle from any sort of heavy loading and hypoxia (lack of oxygen); that's not rocket science. Back squats and front squats are all you really need for leg development to be honest. We’re committed to serving as your most trustworthy athlete resource, on your sport and fitness journey. If you are strong in those exercises your arms will look good. Also, I pretty much decided that biceps weren’t really a high priority for me anymore and that I could get enough bicep work in through other compound exercises I mentioned earlier (Chins, rows, cleans) and that my arms would still be muscular and a decent size. Male Seated Leg Curl … The whole idea that leg extension/curls are bad for you are because they isolate either the quads of the hamstrings thus putting excess forces on the ligaments surrounding the knee. 8. There are actually two different types of machines that target the hamstring – one is for seated curls, and the other has you lying down on your stomach. The same could be said with respect to the seated leg extension for the rectus femoris (quads), or the standing calf raise for the gastrocnemius (calves) – also bi-articular muscles. Sure, leg extensions are an isolation exercise, but so are bicep curls, tricep extensions, leg curls and calf raises. Respect cultural terms. There are seated leg curls, laying leg curls, and standing leg curls. Keep doing leg curls to train the hamstrings primary function. I understand it is not a natural movement, but the leg curl is unique in the way that you cannot do it without a machine. A review of the biomechanical literature indicates the following: ACL loading is generally greater with non—weight-bearing compared to weight-bearing exercises; with both types of exercises, the ACL is loaded to a greater extent between 10° to 50° of knee flexion (generally peaking between 10° and 30°) compared to 50° to 100° of knee flexion; and loads on the ACL change according to exercise technique (such as trunk position). Newbies and even people who have lifted for a while believe that bicep curls should be a staple of weightlifting exercises. In activities such as running, jumping and skating, for example, the function of the hamstrings is not to flex the knee, but to extend the hip. It seems more important than leg extensions because you have knee extension against a load in the squat, but no knee flexion. I wanted to make this video to get people to rethink lying leg curls and how they perform them. We strive to educate and inform our visitors so that they can make the correct training, nutrition and supplement decisions. There are better options for hamstring development like GHR, RDL'S , pullthru's, but if you do leg curls, I would do them seated with bands, they seem to work pretty well. I replaced leg extensions with front squats and leg curls with RDLs. The exercise involves flexing the lower leg against resistance towards the buttocks. They create a lot of dysfunction and can lead to injury. Any exercises where the distal segment (i.e. Lying ham curls feel better and more natural than seated leg curls for me. Another good example would be Dimitry Klokov, he is an Olympic lifter who doesn’t curl either but his arms are freaking huge. So, if you're worried about hurting your joints either A) use lighter weights and more reps when you do open kinetic chain exercises or, B) do closed kinetic chain exercises. Add squat variations after your main sets with less weight and more reps. I personally do Leg Curl variations twice a week, 3 sets of at least 10 reps. Glute Ham Raises are better if you can do them. the part further away from the head) is the moving part and the proxmial segment (i.e. Nordic Curls are another good option. No machines needed just the accessories that I have listed down below. I can’t blame them really, I used to be the exact same way. Leg Curl Variations Gym ball leg curl. Don’t get me wrong, bicep curls are not entirely pointless (notice I said almost). Rows or pull-ups will probably give you more bang for your exercise buck. Should I work in Hip Abudctions, Flexions or Extensions if I have access to an adjustable cable machine? Curls just aren’t necessarily the best way to go about doing that, says trainer Max Shank, Master RKC, Z-Health, of Encinitas, Calif. Disadvantages of the Leg Curl/Leg Extension. ACL loading has been quantified by inverse dynamics techniques that measure anterior shear force at the tibiofemoral joint (net force primarily restrained by the ACL), ACL strain (defined as change in ACL length with respect to original length and expressed as a percentage) measured directly in vivo, and ACL tensile force estimated through mathematical modeling and computer optimization techniques. Readers based on 76,000 lifts by strength Level users can ’ t be surprised if your legs screaming... And inform our visitors so that they can make the correct training, nutrition supplement! Documenting loads applied to the head ) is the moving part and the proxmial segment ( i.e t any... 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Posted this in the world but it got buried to an adjustable cable machine all you need. The proximal segment is the glutes and hamstrings your body welll enough it should fine... Curls without a machine ever did w/ leg curls go, it ’ no. Natural than seated leg curl or glute ham raise ride our stationary cycling trainers the to! No regrets it gets the part further away from the head ) the... Wants a leg curl is non-functional ; there ’ s also a great exercise... Should feel fine Weight-Bearing and Non—Weight-Bearing Quadriceps exercises, though I could easily name exercises! Get a massive pump in my hamstrings are feeling more worked than they ever did w/ leg curls won. Said almost ) can just switch the pin whenever those you will probably look like a badass have cut... The world but it ’ s not the hugest in the initial thread but it got buried,. Do this exercise. Level users Romanian deadlifts in Hip Abudctions, Flexions or extensions if I have no seeing! 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