FST-7 Hamstring Tip: Get the Most Out of the Seated Leg Curl

Mar 27, 2024

By Nutrition Monsters

FST7-Tip: De sleutel tot zittende hamstringkrullen

24-time Olympia winner and coach Hany Rambod discusses the key to seated leg curls (seated leg curls) with the 2024 Arnold Classic and Arnold Classic UK champion, Hadi Choopan. The most important thing is to keep your glutes firmly on the pad throughout the entire range of motion and actively push your hips backward.

To target the hamstrings effectively, you need to set up the machine with the correct biomechanics. Always align your knee perfectly with the pivot point (the counterweight) of the machine and come all the way down to maximize the full range of motion from top to bottom.

Pro tip from the champions: Don't do cheap partial reps (partial reps). Use partial movements only at the very end of your set to generate extra intensity when you have fully exhausted the muscle.

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More FST-7 tips

Discover our collections Want maximum muscle pump and recovery during your intense leg workout? Strengthen your foundation with premium supplements from nutritionmonsters.com:

Protein (such as Evogen IsoJect for optimal muscle recovery after leg day)
Muscle building
Pre-workout (such as Evogen EVP AQ for an extreme liquid pump or EVP Xtreme/3D for brutal strength)
Intra-workout (such as Evogen Amino KEM to protect your muscles during training)
Weight loss
Health & Wellness

FAQ

Why is it important to push your hips back during the Seated Leg Curl?

By actively pushing your hips backward and your buttocks into the cushion, you put the hamstrings in a pre-stretch position. Because the hamstrings are a two-headed muscle group that spans the hip and knee joints, this position creates much greater muscle tension and a stronger contraction at the bottom of the movement.

What happens if I do not properly align my knee with the machine's pivot point?

If your knees are not aligned with the pivot point (the counterweight) of the device, the biomechanics are no longer correct. This causes the resistance curve to shift, resulting in unnecessary and dangerous shear forces on your knee joints and tendons, while the tension on the hamstrings decreases.

Why is the Seated Leg Curl often preferred over the Lying Leg Curl?

The seated variant places the hamstrings under greater stretch in the hips due to the bent sitting position compared to the lying variant. Scientific research shows that training a muscle in a more lengthened position results in a greater growth stimulus and more hypertrophy.

When am I allowed to use partial repetitions (partials) according to Hany Rambod?

Partial repetitions may only be used as an intensity technique at the end of a set. Once you can no longer perform full repetitions with perfect technique, you can squeeze out a few 'half' or 'quarter' repetitions to push the hamstrings beyond the normal point of muscle failure.

Which Evogen supplements support the recovery of my hamstrings?

To prevent cramping in the hamstrings and maximize blood flow, take Evogen EVP AQ combined with EVP Xtreme 3D beforehand. During your intense workout, drink Evogen Amino KEM to nourish your muscles with EAAs, and finish your training with a pure scoop of Evogen IsoJect to immediately start the recovery process.

FST-7 Hamstring Tip: Get the Most Out of the Seated Leg Curl

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