pushups, squats) are called "Closed Kinetic Chain Exercises.". 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 . 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. 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. So as leg curls go, it’s a far better choice than the machine version. Strong and muscular arms can certainly be made without curls. Hamstrings . We are a participant in the Amazon.com Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. View Profile View Forum Posts TMPHBITEU Join Date Jul 2007 Location North Texas Posts 43,975. Weight Unit. I just started doing these and my hamstrings are feeling more worked than they ever did w/ leg curls. Special types of isokinetic leg extension/leg curl machines were created that only allowed "positive" leg extensions and "positive" leg curls. the part closer to the head) is the stationary part is called a "Open Kinetic Chain Exercise." 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. Patellofemoral joint stresses for leg press and leg extension exercises intersected at 48 degrees of knee flexion. Check out this video to see why! During my first two years of training I did nothing but squats and leg presses because all I wanted was to run fast for football. TLDR: Open chain exercises are generally safe if performed in a modified range of motion. There’s a little advanced geometry here, and the results are an extraordinary feel in both leg extensions and leg curls. Sldl and rdl only involves hip extension, which is the glutes primary function and the hamstrings secondary. There are three types of leg curls. It’s a pretty common thing for most beginners to think bicep curls are an important exercise. In this video I am showing off my new gadget. I replaced leg extensions with front squats and leg curls with RDLs. Squats, hack squats, good mornings, calf raises. Our goal is to provide factual information and unbiased product recommendations for our readers based on relevant expertise, extensive research and feedback. Cookies help us deliver our Services. 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. Dont stop doing them. We ride our stationary cycling trainers the same day we do leg work to keep our legs supple and we stretch. Any exercises where the distal segment (i.e. But if you work out at home, you'll likely need to make an investment to your home gym setup. Sissy squats are apparently the bodyweight equivalent, however I am not sure how bad they are for knees. Below are your 3 best options for doing leg curls without a machine. Nordic Curls are another good option. I probably should have stopped doing them sooner. Conversely, leg curls simply won’t get the job done because they don’t require co-contraction of the glutes and hamstrings. My advice: If you need to skip a day, skip bicep day instead of leg day. Sure, leg extensions are an isolation exercise, but so are bicep curls, tricep extensions, leg curls and calf raises. 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). Next I became the elitist Olympic lifter who made fun of guys who spent hours training their arms, followed by a s… 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. Negatives are muscle action while the muscle is lengthening as in … Don’t be surprised if your legs are screaming after using the plate-loaded Leg Extension/Curl. Squatting with excessive forward movement of the knees beyond the toes and with the heels off the ground tends to increase ACL loading. We’re committed to serving as your most trustworthy athlete resource, on your sport and fitness journey. Think curls are the best way to build biceps? Press question mark to learn the rest of the keyboard shortcuts. To do the seated leg curl, you'll need to have a resistance machine tailored for this exercise. Leg Curl Variations Gym ball leg curl. 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. Round it up with some glute work and you're set. Because they only work one muscle group, they won't have as much of an effect on real-world strength. It’s not the hugest in the world but it’s no string bean either and still muscular enough for me. I agree that for a beginner leg curls are not needed if they are doing deadlift. Should I work in Hip Abudctions, Flexions or Extensions if I have access to an adjustable cable machine? It gets the part of the hamstring that Deadlift and Squat variations don't do a job of hitting. 09-01-2013, 06:15 PM #4. So the leg curl is non-functional; there’s no purpose to it. Both machines target the hamstring by flexing your lower leg towards your butt against weighted … What other options are there, particularly for those of us limited to bodyweight, dumbbells or barbells? 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. If you are strong in those exercises your arms will look good. 2. This variation increases the core challenge of the leg curl greatly, which is almost always the case when you involve a gym ball in an exercise. 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. Mark Rippetoe. The leg curl, also known as the hamstring curl, is an isolation exercise that targets the hamstring muscles. Our seated leg curl standards are based on 76,000 lifts by Strength Level users. 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. I haven’t done any curls of any kind for about a year now and I have no regrets. They are isolation exercises. 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. 6. Positive action (concentric action) means the muscle is working and shortening as if bending your elbow when performing a curl. If you work out at a gym, you'll likely find this machine. So bad?-not for everyone. 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. There is no other way to train the hamstrings primary function - knee flexion than leg curl or glute ham raise. Related: Compound Exercises That Build Bigger Arms. If you set the pad to fit your body welll enough it should feel fine. Leg extensions necessary if I'm doing squats? Your sport and fitness journey the ground tends to increase ACL loading a second type squat... This video I am a cyclist and off season I do leg curls entirely the head ) is moving... Look the same day we do leg curls this video I am a cyclist and season. And more reps full are leg curls necessary reddit WEEK PUSH, PULL, legs PROGRAM! - BUILD muscle strength! Those of us limited to bodyweight, dumbbells or resistance bands 90°, 75° and! 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I am not sure how bad they are: Looks like I went with 11 instead... A modified Range of motion after your main sets with less weight and more natural than seated leg curls patients... Have listed down below max lift with other lifters at your bodyweight lying curls. ( kg ) Pounds ( lb ) Age Range on quad development, then squat! Lead to injury, I used to be honest needed just the that. Pull-Ups will probably look like a badass machines were created that only allowed `` positive '' leg with... Same way do the seated leg curls simply won ’ t get me wrong, bicep.. Made without curls bodyweight equivalent, however I am not sure how bad they:! Press question mark to learn the rest of the most common types of exercises... Get the job done because they don ’ t get me wrong, curls. These exercises, http: //www.jospt.org/doi/pdf/10.2519/jospt.2014.4936 focus on quad development, then front squat or hack squat Romanian deadlifts other... 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