Leg curls alone won't build the hamstrings you're after. They only work your hamstrings by bending your knees; they don't do anything to work your hips out. For the most growth, you'll need hip-hinge exercises like Romanian deadlifts that load your hamstrings while they stretch. Nordic curls and seated leg curls are the last two exercises. They work different parts of the muscle. There is a whole way to work on your hamstrings that will change the way you plan your workouts.
By bending the knee, leg curls work the hamstrings well, but they only work the hamstrings for half of what they're supposed to do. Your hamstrings also help your hips move outward, and leg bends don't work that muscle group. Leg curls are great for building muscle, but they're not the only thing you should do.
Most lifters don't understand how important the exercises they choose are. Romanian deadlifts and other exercises that load the hamstrings while they lengthen under tension create a mechanical environment that leg curls can't match. According to research, training muscles that are longer makes the signals for hypertrophy stronger.
Leg bends should still be a part of your routine, but they should not be used instead of hip hinge exercises. To build full hamstrings, you need to consistently work on both bending your knees and extending your hips.
The best way to begin is with the Romanian deadlift. To fully stretch your hamstrings, lower the bar while keeping your knees slightly bent and your hips pushed back. The very thing that makes growth possible is that stretch under load.
Both stiff-leg deadlifts and good mornings use the same muscles and can help you mix up your workouts. Pay attention to controlling the fall instead of sloppily moving heavy things.
This is about progressive overload. If you slowly add weight and keep your range of motion, your hamstrings will get bigger and stronger in ways that curls alone can't give you.
Each type of curl has a little something different to give. When you do seated curls, you load the hamstrings at a longer muscle length, which may make the hypertrophic response stronger. Standing curls help fix imbalances by working out one leg at a time, while lying curls let you load the bar more heavily.
For well-rounded knee flexion work, put controlled eccentrics and full range of motion ahead of big loads and momentum. Adding two to three sets of curls to your hip-hinge work makes the workout more full for your hamstrings.
The reason why Nordic curls are so good at building hamstring strength is because of how they load the muscle. When you bend over and touch the ground, your hamstrings work in an eccentric way while being under a lot of tension over a wide range of motion. When you combine training in a longer position with high muscle activation, you create a strong stimulus for muscle growth.
The Nordic hamstring curl also makes the whole back chain stronger because it requires control at every stage of the move. You can't use speed or other muscle groups to make up for it. The work needs to be done by your hamstrings.
Start with helped reps or half ranges if you've never done this exercise before. As you get stronger, work your way up to full reps. Within a few weeks, you'll notice real strength gains.
It's important to train a lot, so aim for 10 to 16 sets spread out over both classes each week. Do more intense compound resistance training early in your workout, when your muscles are still fresh. Then, do more intense isolation work to finish.
Make sure you keep increasing the weight as the exercises get easy. If you're also working out your quads, glutes, or lower back in the same session, make sure you carefully plan the order of your exercises so that you don't get too tired for the hardest lifts.
Why Leg Curls Alone Won't Build Your Hamstrings
By bending the knee, leg curls work the hamstrings well, but they only work the hamstrings for half of what they're supposed to do. Your hamstrings also help your hips move outward, and leg bends don't work that muscle group. Leg curls are great for building muscle, but they're not the only thing you should do.
Most lifters don't understand how important the exercises they choose are. Romanian deadlifts and other exercises that load the hamstrings while they lengthen under tension create a mechanical environment that leg curls can't match. According to research, training muscles that are longer makes the signals for hypertrophy stronger.
Leg bends should still be a part of your routine, but they should not be used instead of hip hinge exercises. To build full hamstrings, you need to consistently work on both bending your knees and extending your hips.
The Best Hip Hinge Exercises for Hamstring Size and Strength
Hip-hinge workouts are the best way to really build up your hamstrings. In contrast to leg curls, hip-hinge exercises load your hamstrings while they lengthen. This creates the mechanical strain that causes hamstring hypertrophy.The best way to begin is with the Romanian deadlift. To fully stretch your hamstrings, lower the bar while keeping your knees slightly bent and your hips pushed back. The very thing that makes growth possible is that stretch under load.
Both stiff-leg deadlifts and good mornings use the same muscles and can help you mix up your workouts. Pay attention to controlling the fall instead of sloppily moving heavy things.
This is about progressive overload. If you slowly add weight and keep your range of motion, your hamstrings will get bigger and stronger in ways that curls alone can't give you.
The Best Knee Flexion Exercises for Hamstring Development
Hip hinge exercises work the hamstrings from the hip down, while knee flexion exercises focus on the muscle while it does its other main job, which is to bend the knee. Sitting, lying, and standing leg curls work the biceps femoris, semitendinosus, and semimembranosus muscles directly, which makes them useful for building up the whole hamstring.Each type of curl has a little something different to give. When you do seated curls, you load the hamstrings at a longer muscle length, which may make the hypertrophic response stronger. Standing curls help fix imbalances by working out one leg at a time, while lying curls let you load the bar more heavily.
For well-rounded knee flexion work, put controlled eccentrics and full range of motion ahead of big loads and momentum. Adding two to three sets of curls to your hip-hinge work makes the workout more full for your hamstrings.
Why Nordic Curls Build Hamstring Strength Faster Than You Think
The reason why Nordic curls are so good at building hamstring strength is because of how they load the muscle. When you bend over and touch the ground, your hamstrings work in an eccentric way while being under a lot of tension over a wide range of motion. When you combine training in a longer position with high muscle activation, you create a strong stimulus for muscle growth.
The Nordic hamstring curl also makes the whole back chain stronger because it requires control at every stage of the move. You can't use speed or other muscle groups to make up for it. The work needs to be done by your hamstrings.
Start with helped reps or half ranges if you've never done this exercise before. As you get stronger, work your way up to full reps. Within a few weeks, you'll notice real strength gains.
How to Build a Complete Hamstring Training Program
To build strong hamstrings, you need to work them by bending your knees and extending your hips. A well-designed program will include both types of movements. Pair a hip-hinge exercise like Romanian deadlifts with a knee-flexion exercise like seated or lying leg curls twice a week to work on your hamstrings.It's important to train a lot, so aim for 10 to 16 sets spread out over both classes each week. Do more intense compound resistance training early in your workout, when your muscles are still fresh. Then, do more intense isolation work to finish.
Make sure you keep increasing the weight as the exercises get easy. If you're also working out your quads, glutes, or lower back in the same session, make sure you carefully plan the order of your exercises so that you don't get too tired for the hardest lifts.
