Proof Based mostly
A easy hamstring hypertrophy hack: carry out leg curls together with your toes pulled towards your shins.
Why?
Your most seen calf muscle—the gastrocnemius—”crosses” your ankle and knee, so it impacts how each of those joints transfer.
Bending your knees “shortens” the calves, placing them in a biomechanically weaker place.
Nonetheless, if you curl your toes towards your shin—or dorsiflex your ankle—you lengthen the calves, which considerably will increase knee flexion (bending) power.
For instance, a examine printed within the journal Isokinetics and Train Science discovered that weightlifters who dorsiflexed their ankles throughout leg curls produced 45% extra drive and did 59% extra whole work than those that pointed their toes.
The scientists didn’t measure muscle progress, however it’s cheap to imagine that lifting heavier weights for extra reps will result in extra muscle progress over time than lifting lighter weights for fewer reps.
(There may be an argument that dorsiflexing your ankle trains your muscle mass at longer lengths, which can profit progress in some eventualities.)
One other 2023 examine printed within the European Journal of Sports activities Science supported these findings. It discovered that when weightlifters curled their toes towards their shins, they may carry out extra reps of the leg curl than after they pointed their toes.
Once more, possible excellent news for long-term hamstring hypertrophy.
So, pull your toes towards your shins subsequent time you’re seated, mendacity, or Nordic leg curling. It ought to enable you carry heavier weights, do extra reps, and construct beefier gams.
Scientific References +
- Kim, Kyoung, et al. “Differential Results of Ankle Place on Isokinetic Knee Extensor and Flexor Power Positive aspects throughout Power Coaching.” Isokinetics and Train Science, vol. 24, no. 3, 22 Aug. 2016, pp. 195–199, https://doi.org/10.3233/ies-160617. Accessed 8 Mar. 2019.
- Cadeo, Gabriela M, et al. “Myoelectric Exercise and Enhancements in Power and Hypertrophy Are Unaffected by the Ankle Place throughout Inclined Leg Curl Train – a inside Individual Randomized Trial.” European Journal of Sport Science, vol. 23, no. 11, Nov. 2023, pp. 2200–2209, pubmed.ncbi.nlm.nih.gov/37194431/, https://doi.org/10.1080/17461391.2023.2214794.
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