Lying Leg Curl Two Leg Concentric Single Leg Eccentric
The Lying Leg Curl with Two-Leg Concentric and Single-Leg Eccentric is an advanced machine-based hamstring exercise using eccentric emphasis training to maximize strength and hypertrophy stimulus. This variation is ideal for advanced fitness enthusiasts and athletes seeking enhanced hamstring development and addressing unilateral strength imbalances. The training technique combines bilateral concentric pressing with unilateral eccentric lowering, allowing heavier eccentric loads than typical single-leg training.
NASM’s evidence-based approach recognizes eccentric emphasis training for maximizing mechanical tension and hypertrophy stimulus. This variation improves hamstring strength, corrects strength imbalances, and supports injury prevention and athletic performance.
How to Perform A Lying Leg Curl Two Leg Concentric Single Leg Eccentric
Step 1: Setup
Lie face down on the leg curl machine with your legs extended and the pad positioned just above your ankles. Secure yourself to prevent unwanted movement.
Step 2: Brace/Position
Position both legs under the pad with your knees bent at approximately 90 degrees. Engage your core and position your hands for support and stability.
Step 3: Execute/Drive
Curl the pad upward using both legs together in a controlled concentric phase. Drive through both hamstrings to lift the pad smoothly and deliberately.
Step 4: Return/Descent
Lower the pad using only one leg while the other leg remains raised, providing eccentric resistance with increased load. Lower with control to maximize time under tension and eccentric stimulus on the working leg.
Muscles Worked
Primary Muscles:
- Hamstring Group -- primary mover with bilateral concentric and unilateral eccentric loading
Secondary Muscles:
- Gastrocnemius
- Calf Muscles
Common Mistakes
- Using excessive weight that compromises bilateral concentric form
- Jerky or uncontrolled eccentric lowering, which reduces time under tension
- Failing to maintain consistent bilateral concentric and unilateral eccentric protocol
- Not addressing the stronger leg\'s dominance before implementing this technique
- Insufficient eccentric control, which reduces mechanical tension and hypertrophy stimulus
Variations & Progresssions
As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.
Ready to make fitness Your Career?
FAQs
Why is eccentric emphasis training effective for hamstring development?
Eccentric movements create greater mechanical tension and muscle fiber damage compared to concentric movements, stimulating greater hypertrophy response. Combining bilateral concentrics with unilateral eccentrics allows heavier eccentric loads than single-leg training allows.
What weight should be used for this exercise variation?
Select weight that allows smooth bilateral concentric movement and controlled unilateral eccentric lowering over 3-4 seconds. The weight should challenge the eccentric phase while allowing bilateral concentric completion.
How many sets and repetitions are appropriate for eccentric emphasis training?
Perform 3-4 sets of 6-8 repetitions with emphasis on eccentric control. Higher mechanical tension reduces the need for high volume, so lower rep ranges are appropriate for eccentric training.