Hamstring Curl

Hamstring curl exercise analysis

1. Hamstring Curls Jeshua VanSickle Alexis Humphrey Ryo Nakazono Michael Kilts (Spring 2018)

2. What is Hamstring Curls? It is a exercise to train hamstring muscles. The exercise is made by two movements of the knee. Bending a knee Extending a knee

3. Warm up The muscles should be warmed up before attempting to do this exercise with weights - butt kicks - leg swings - leg crossovers - small stretching (ex: toe touches)

4. How to do hamstring curls? Start Position Adjust the pad Just few inches under the calves Lay on stomach on the machine Keep torso flat on the bench Position your toes straight Grasp handles Begin with knees to almost full extension

5. How to do hamstring curls? 2. Bending knees Bend knees to bring feet as close to bottom as possible Bend knees About 120 degrees Keep position your toes straight

6. How to do hamstring curls? 3. Extending knees Slowly straighten the knees to start position Control the speed Don’t extend completely

7. What muscles are trained by this exercise? Hamstring muscles The muscles behind the thigh – on upper back of leg The muscles work for bending knees & extending hips. When the knee bends, the hamstring muscles are doing the work. When the knee extends, the muscles work against gravity or weight.

8. Bad example

9. To exercise effectively Don’t use momentum. Don’t arch the lower beck excessively.

10. Quadriceps This muscles work for extending knees & bending hips. In other word, the muscles can prevent the motion of bending the knee depending on hip position.

11. Keep bending hips Shouldn’t lift front of the thigh from the pad

12. Variation Seated Hamstring Curls Can use more heavy weight than lying hamstring curls. It has more possibility to use lower back muscle.

13. Work Cited FLOYD, R., & THOMPSON, C. W. (2004). Manual of structural Kinesiology(19th ed.). Boston: McGraw- Hill. Page 368. Tle.westone.wa.gov.au. (2018). Exercise technique manual. [online] Available at: http://tle.westone.wa.gov.au/content/file/bd2bebeb-d966-48c9-a121-c89030eab457/1/805_007_2b.zip/fit007_2_lr1/fit007_2_lr1_1.htm [Accessed 6 Apr. 2018]. Lying Leg Curls. https://www.bodybuilding.com/exercises/lying-leg-curls. (Accessed 6 Apr 2018).

14. Work Cited (Pictures) Venuto , Tom. “Lying Leg Curls: Hamstring Training Secrets Most People Will Never Know About.” Tom Venuto's Burn the Fat Inner Circle - Weight Loss - Fat Loss - Support Community - Home Of The Burn The Fat Challenge - Fat Burning Tips Workouts Recipes, www.burnthefatinnercircle.com/members/Lying-Leg-Curls.cfm . David Keil (21 Sep 2014). The Hamstrings . Retrieved from https://www.yoganatomy.com/hamstrings-group-muscles-yoga-anatomy/ Musle Anatomy: The Quadriceps . https://www.asfyt.com/blog/muscle-anatomy-the-quadriceps