Proof Primarily based
A easy hamstring hypertrophy hack: carry out leg curls along 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, once 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 study printed within the journal Isokinetics and Train Science discovered that weightlifters who dorsiflexed their ankles throughout leg curls produced 45% extra pressure and did 59% extra whole work than those that pointed their toes.
The scientists didn’t measure muscle development, but it surely’s cheap to imagine that lifting heavier weights for more reps will result in extra muscle development over time than lifting lighter weights for fewer reps.
(There may additionally be an argument that dorsiflexing your ankle trains your muscle tissues at longer lengths, which can profit development in some situations.)
One other 2023 study 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, probably 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 make it easier to elevate heavier weights, do extra reps, and construct beefier gams.
Scientific References +
- Kim, Kyoung, et al. “Differential Effects of Ankle Position on Isokinetic Knee Extensor and Flexor Strength Gains during Strength Training.” Isokinetics and Exercise 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 Activity and Improvements in Strength and Hypertrophy Are Unaffected by the Ankle Position during Prone Leg Curl Exercise – a within Person 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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