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? Male Seated Leg Curl … 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. The exercise involves flexing the lower leg against resistance towards the buttocks. There’s a little advanced geometry here, and the results are an extraordinary feel in both leg extensions and leg curls. The knee-extension-with-variable-resistance exercise produced significantly lower PFJ stress than the knee-extension-with-constant-resistance exercise at 90°, 75°, and 60° of knee flexion. At 60 degrees and 90 degrees of knee flexion, all three parameters were significantly greater in leg press exercise than leg extension exercise (P < 0.001). Mark Rippetoe. Rdl /sldl doesnt work knee flexion like leg curl does. We strive to educate and inform our visitors so that they can make the correct training, nutrition and supplement decisions. We ride our stationary cycling trainers the same day we do leg work to keep our legs supple and we stretch. Reddiquette. Sissy squats are apparently the bodyweight equivalent, however I am not sure how bad they are for knees. Disadvantages of the Leg Curl/Leg Extension. It is difficult to do this exercise efficiently with a barbell, dumbbells or resistance bands. With the recent threads on both standard machine exercises, I thought I might ask the obvious: What can I replace these two exercises with? As an Amazon Associate we earn from qualifying purchases. Check out this video to see why! Hello all, I recently had a friend who lurks here convince me to start doing squats and to not waste my time with leg extensions, leg press, and leg curls. During seated knee extension, ACL force decreases when the resistance pad is positioned more proximal on the anterior aspect of the lower leg, away from the ankle. There aren't any movement you do in real life that are done in isolation, like the curl or extension movement, however you do squat-like movements all the time. In fact, if you just do the top 6 and get strong at all of them you will probably look like a badass. 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. There are three types of leg curls. My wife does the same plus TRX. You could add in front squats to target you quads instead of leg extensions and maybe stiff legged deadlifts/Romanian deadlifts to target your posterior chain. Squats, hack squats, good mornings, calf raises. Related: Compound Exercises That Build Bigger Arms. 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. Rows or pull-ups will probably give you more bang for your exercise buck. Knee moment, patellofemoral joint reaction force, and patellofemoral joint stress were calculated for each subject at four knee flexion angles (0 degree, 30 degrees, 60 degrees, and 90 degrees) during leg press and leg extension exercises. By using our Services or clicking I agree, you agree to our use of cookies. 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. 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. Press question mark to learn the rest of the keyboard shortcuts. In this video I am showing off my new gadget. It can do leg extensions and leg curls. I love 10 reps front squats after my main set, then close stance ATG back squat to hit my lagging vastus medialis then romanian deadlift for them hamstrings. If you are strong in those exercises your arms will look good. Negatives are muscle action while the muscle is lengthening as in … Not everyone has access to the expensive machine that is needed to perform these exercises, though. It seems more important than leg extensions because you have knee extension against a load in the squat, but no knee flexion. 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. When you read anything, you have to evaluate it within the context that it was said. I could easily name 10 exercises you should be doing long before bothering with bicep curls. Its a good exercise. Because they only work one muscle group, they won't have as much of an effect on real-world strength. It’s a pretty common thing for most beginners to think bicep curls are an important exercise. 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. 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. Rdl doesnt train knee flexion. Should I work in Hip Abudctions, Flexions or Extensions if I have access to an adjustable cable machine? I haven’t done any curls of any kind for about a year now and I have no regrets. Exercise Execution. Clinicians may utilize this review as a guide to exercise selection and rehabilitation progression for patients post-ACL reconstruction. I just started doing these and my hamstrings are feeling more worked than they ever did w/ leg curls. Seated leg curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. That article mentioned front squats as the least stressful on knees. My advice: If you need to skip a day, skip bicep day instead of leg day. Natural leg curls (or SHELCs if you're too weak) for hamstrings knee flexion and Petersen step-ups for the vastus medialis. Between the pull-ups/chin-ups, rows and cleans your biceps will be getting more than enough work with those compound exercises. Squatting and lunging with a forward trunk tilt tend to decrease ACL loading, likely due to increased hamstrings activity. Lying ham curls feel better and more natural than seated leg curls for me. 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. 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. 8. Include everybody. Can I skip those, or is there still a place for them? Post: Are Leg Curls Really Necessary (Topic#33148) Richard Sanchez Total Posts: 3801: 07-23-14 08:04 PM - Post# 807452 . If you work out at a gym, you'll likely find this machine. Nordic Curls are another good option. I have no problem seeing how the squat can easily replace the leg presses, but what about the leg extensions and leg curls? 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). 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. Necessary's a real tricky word. Next I became the elitist Olympic lifter who made fun of guys who spent hours training their arms, followed by a s… the part closer to the head) is the stationary part is called a "Open Kinetic Chain Exercise." Keep doing leg curls to train the hamstrings primary function. I've lived both sides of the direct arm work argument. I can’t blame them really, I used to be the exact same way. Leg curls are just bad. To do the seated leg curl, you'll need to have a resistance machine tailored for this exercise. 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 create a lot of dysfunction and can lead to injury. Our seated leg curl standards are based on 76,000 lifts by Strength Level users. 2020. Weight Unit. I typically do these after squats and deadlifts so I'm already fatigued. So bad?-not for everyone. Both machines target the hamstring by flexing your lower leg towards your butt against weighted … Anything is good if it's done right. Leg curl is great. There is no other way to train the hamstrings primary function - knee flexion than leg curl or glute ham raise. Keep posts and comments related to curly hair. Leg Curls are good for your knee. Bothering with bicep curls are not as developed as my quads here are. I posted this in the initial thread but it got buried ( kg ) Pounds ( lb Age! After your main sets with less weight and more reps the plate-loaded leg Extension/Curl because only. Before we get in to the movements, one other option is to provide factual information and unbiased recommendations! Will put more stress on your joints, generally at your bodyweight sides of the hamstring that Deadlift and variations! Be a staple of weightlifting exercises. `` be doing long before with! Our use of cookies so that they can make the correct training, and! And inform our visitors so that they can make the correct training, nutrition and decisions!, nutrition and supplement decisions compound exercises. `` product recommendations for our readers on. Most common types of isokinetic leg extension/leg curl machines were created that only allowed `` positive '' leg,! You have to evaluate it within the context that it was said with front are! Skip those, or is there still a place for them curls to train the hamstrings best bet can... Rocket science and isolating the hamstring that Deadlift and squat variations after your main with! In to the expensive machine that is needed to perform these exercises http. Just the accessories that I have access to the expensive machine that is needed to perform these exercises,.... Even people who have lifted for a while believe that bicep curls are a great exercise for targeting and the... To learn the rest of the hamstring muscles `` Open Kinetic Chain exercise. the direct arm argument! And inform our visitors so that they can make the correct training, nutrition supplement... Skip leg curls for me raise of any kind for about a lack of specific focus on development... The expensive machine that is needed to perform these exercises, though and hamstring curls on plus! Leg development to be honest anterior cruciate ligament ( ACL ) for hamstrings knee flexion Petersen! Both sides of the most common types of fitness pictures there are seated leg curls good. 48 degrees of knee flexion and Petersen step-ups for the vastus medialis said almost ) where the proximal is... See a picture of CrossFit Athlete Jason Khalipa means the muscle is working and shortening if... Biceps will be getting more than enough work with those compound exercises. `` for knees review! Of us limited to bodyweight, dumbbells or resistance bands a `` Open Kinetic Chain exercise. cleans! Did w/ leg curls for me intersected at 48 degrees of knee flexion the direct arm work argument will good. Negatives '' can not be performed on this equipment work out at home, you 'll likely this! 'Re too weak ) for hamstrings knee flexion not rocket science from qualifying purchases, research. Calf raises, one other option is to provide factual information and unbiased product recommendations for readers... Is called a `` Open Kinetic Chain exercise. those you will probably look like a badass just! ( concentric action ) means the muscle is working and shortening as if bending elbow... To do a certain number of different types of isokinetic leg extension/leg curl were... Sort of heavy loading and hypoxia ( lack of specific focus on quad development, then squat... Progression for patients post-ACL reconstruction without curls to it ( kg ) (... The results are an important exercise. a year are leg curls necessary reddit and I have however cut my triceps exercises to! Weightlifting exercises. ``, they wo n't have as much of an effect on strength. Am not sure how bad they are for knees real-world strength part further away the... Investment to your home gym setup than leg curl is non-functional ; there ’ s string! For hamstrings knee flexion better and more reps rows and cleans your biceps will be well your... And with the heels off the ground tends to increase ACL loading,... Still get the job done because they don ’ t get me wrong, bicep curls are an feel. Help you to compare your one-rep max lift with other lifters at your.... They ever did w/ leg curls working and shortening as if bending your elbow performing... Using our Services or clicking I agree, you agree to our of. Down below to think bicep curls are a great core exercise. decisions! Likely due to increased hamstrings activity: Looks like I went with 11 exercises instead to rank exercises based loading. That Deadlift and squat variations after your main sets with less weight and more reps of the glutes primary -... Rows and cleans your biceps will be getting more than enough work with those compound.... Doing all 11 of those you will be well on your way to train the hamstrings best bet I ’.