Sure some people will argue that the leg curl isn't functional and is garbage but I don't really care. The leg curl in my opinion is still a solid exercise to use if your trying to build someones hamstrings. Having strong hamstrings is functional!
The next time you do leg curls pay attention to your feet. Your calves can help your hamstrings lift the weight when your feet are dorsiflexed ( your foot facing your body ) and if you plantarflex ( pointing the foot away from the body) your calves with be taken out of the equation. So what does this mean to you and your workout?
GOAL IS TO LIFT MORE WEIGHT ON THE LEG CURL THEN:
***Have your foot facing your body.
GOAL IS MORE HAMSTRING STIMULATION THEN:
***Point your feet away from your body.
GOAL IS TO BLAST THROUGH A PLATEAU THEN:
*** On the concentric part of the leg curl ( bringing the legs toward the body ) have your feet dorsiflexed and use a heavier load than normal. On the eccentric part of the lift ( which we are stronger on ) have your feet plantarflexed and go for a slow tempo.
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