How To Boost Muscle Activation By 25%
Jeff Nippard
Nov 18, 2024 15:02
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It's true! Romanian deadlifts (RDLs) only hit 75% of your hamstrings (3 of the 4 heads) but leg curls hit 100% of your hamstrings (4/4 heads). That's because one head (called the biceps femoris short head) doesn’t cross the hip joint. That means it physically CANNOT contribute to hip extension while you do a Romanian Deadlift. It can only bend the knee — that’s its only function. If you have a straight knee, it simply won’t be active.
And if you skip your leg curls, you’ll never grow this head. You’ll only ever hit 3 of the 4 heads.
So does this mean you should only do leg curls? Probably not.
You see, even though the leg curl hits all 4 heads, it targets the lower hamstrings a bit more than the upper hamstrings. So I think for the best overall hamstrings growth you need BOTH a leg curl exercise like a Nordic ham curl, glute ham raise or machine leg curl and a hip-hinge-exercise (like a good morning or a Romanian deadlift).
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