Seated vs. Prone Leg Curl Training: Maximizing Hamstring Hypertrophy with Targeted Training

When it comes to building hamstrings, the exercises you choose can make all the difference in your results. Two recent studies offer valuable insights into how different leg curl variations affect muscle growth and protection against muscle damage. Understanding these nuances can help you tailor your training to maximize hypertrophy where it matters most.

Study Breakdown

Maeo et al. (2020) Study

This study took a deep dive into the effects of training at different muscle lengths. Twenty participants trained one leg with seated leg curls (lengthened position) and the other with prone leg curls (shortened position) over 12 weeks. Each leg did 5 sets of 10 reps at 70% of their one-rep max (1RM) twice a week. After the training, MRI scans revealed the differences in muscle growth between the two variations.

In a follow-up, the same group (plus 12 untrained controls) performed eccentric-only leg curls to test muscle damage protection, with measurements taken before and at intervals up to 72 hours post-exercise.

Frouin et al. (2023) Study

Adding another layer to the conversation, this study examined how different training methods influenced hypertrophy across various hamstring muscles. Forty-five participants were split into three groups: high load (HL), low load with blood flow restriction (LL-BFR), and a control group. Over nine weeks, they trained with seated leg curls and stiff-leg deadlifts. Freehand 3D ultrasound was used to assess muscle and tendon volume changes, providing insight into where hypertrophy was happening within the hamstrings.

Key Findings

Maeo et al. (2020): Hypertrophy and Damage Protection

Greater Hypertrophy with Seated Leg Curls: The seated leg curl (longer muscle length) produced significantly greater muscle volume increases in the hamstrings, especially in the biarticular muscles that span both the hip and knee. We’re talking a +14% gain versus +9% with the prone variation. This reinforces the idea that training muscles in a lengthened position can drive superior growth.
Damage Control: Both seated and prone leg curls offered similar protection against muscle damage after intense eccentric work. Muscle damage markers (like T2 values and 1RM decreases) were far worse in the untrained control group, showing that consistent training, regardless of the position, bolsters resilience.

Frouin et al. (2023): Targeted Hypertrophy

Selective Muscle Growth: This study revealed that high-load training significantly increased semitendinosus (ST) muscle volume by 26.5%, while LL-BFR was more effective for the semimembranosus (SM), with a 21.6% increase. The biceps femoris (BF) didn’t see much action in either group, which highlights that not all hamstring exercises are created equal in targeting muscle heads.
Individual Variability: One of the standout points here is the individual variation in how these training methods impacted muscle growth. This variability underscores the importance of personalizing your training approach based on how your muscles respond to different exercises.

Practical Takeaways

The takeaway? Training your hamstrings at longer muscle lengths, like with seated leg curls, is a powerful strategy for maximizing growth, especially in the biarticular muscles. But don’t ignore the prone position—it still offers solid muscle protection and can complement a balanced hamstring routine. If you want to fine-tune your results, consider how different loads and techniques like blood flow restriction can selectively target different parts of your hamstrings. And remember, everyone’s body responds differently, so stay flexible and adjust your training based on what you see in the mirror and feel in the gym.

Focus on Seated Leg Curls for Big Gains: If your goal is maximum hypertrophy, especially in those crucial biarticular muscles, make seated leg curls a priority.
Mix It Up: Incorporating both seated and prone leg curls into your routine can ensure balanced development and better protection against muscle damage.
Experiment with Different Techniques: Don’t shy away from trying blood flow restriction or other techniques to see how they impact your muscle growth. Use the data from your own body to guide your training choices.
Stay Adaptable: Everyone’s muscle growth patterns are different. Pay attention to how your muscles respond and be ready to tweak your approach for optimal results.

Final Thoughts

Understanding the science behind muscle hypertrophy is crucial, but what matters most is how you apply it in your own training. By strategically choosing exercises and varying your approach, you can maximize your hamstring development and build a physique that’s not just strong but also resilient.

Resources:

Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and Science in Sports and Exercise, 53(4), 825-837. DOI: 10.1249/MSS.0000000000002523.
Frouin, A., Le Sant, G., Barbier, L., Jacquemin, E., McNair, P. J., Ellis, R., Nordez, A., & Lacourpaille, L. (2023). Individual distribution of muscle hypertrophy among hamstring muscle heads: Adding muscle volume where you need is not so simple. Scandinavian Journal of Medicine & Science in Sports. DOI: 10.1111/sms.14608.