Hamstring Curls: The Best Foot Position for Maximizing Muscle Engagement

Should You Flex Your Feet on Hamstring Curls?

For maximizing hamstring engagement and hypertrophy during hamstring curls, dorsiflexion (flexing your feet) is generally the recommended foot position, as it can reduce the assistance from the gastrocnemius and place greater emphasis on the hamstrings.

Understanding Hamstring Anatomy and Function

The hamstrings are a powerful group of three muscles located on the posterior aspect of the thigh: the biceps femoris (long and short heads), semitendinosus, and semimembranosus. These muscles originate primarily from the ischial tuberosity (sit bones) and insert below the knee joint on the tibia and fibula.

Their primary functions include:

• Knee flexion: Bending the knee (e.g., during a hamstring curl).
• Hip extension: Moving the leg backward (e.g., during a deadlift or glute bridge).
• Assisting in rotation of the tibia.

For the purpose of hamstring curls, our focus is almost exclusively on the knee flexion component, which isolates these muscles effectively.

The Role of Foot Position: Dorsiflexion vs. Plantarflexion

The position of your foot during a hamstring curl can subtly influence muscle activation due to the biomechanical relationship between the hamstrings and other muscles that cross the knee joint.

• Dorsiflexion Defined: This is when you pull your toes up towards your shins, effectively shortening the muscles on the front of your shin (tibialis anterior) and lengthening the calf muscles on the back.
• Plantarflexion Defined: This is when you point your toes away from your shins, similar to how a ballet dancer points their foot. This shortens the calf muscles (gastrocnemius and soleus).
• Neutral Position: A relaxed foot position, often falling somewhere between dorsiflexion and plantarflexion.

The Case for Dorsiflexion (Flexing Your Feet)

When you dorsiflex your feet during a hamstring curl, several biomechanical advantages come into play for targeting the hamstrings:

• Increased Hamstring Activation: The primary reason for recommending dorsiflexion lies in the concept of active insufficiency of the gastrocnemius muscle. The gastrocnemius (the larger, superficial calf muscle) is a biarticular muscle, meaning it crosses two joints: the ankle and the knee. While its primary role is plantarflexion of the ankle, it also assists in knee flexion. By dorsiflexing your foot, you stretch and lengthen the gastrocnemius at the ankle, making it less efficient and weaker as a knee flexor. This effectively reduces its ability to assist in the curl, forcing the hamstrings to work harder and more in isolation.
• Enhanced Mind-Muscle Connection: Many individuals report a stronger, more direct contraction in their hamstrings when dorsiflexing, likely due to the reduced synergistic assistance from the calves.
• Potentially Greater Range of Motion: For some, dorsiflexion can facilitate a slightly greater range of motion at the knee joint, allowing for a more complete hamstring contraction.

The Case for Plantarflexion (Pointing Your Toes)

While less commonly recommended for pure hamstring isolation, plantarflexion has its own effects:

• Gastrocnemius Involvement: When you plantarflex your feet, you shorten the gastrocnemius at the ankle. This puts it in a more advantageous position to contribute to knee flexion. If your goal is to specifically engage the gastrocnemius as a knee flexor (which is a secondary function for that muscle), then plantarflexion would facilitate this.
• Reduced Hamstring Isolation: The increased assistance from the gastrocnemius means the hamstrings may not be working as hard in isolation. This can be seen as a disadvantage if the primary goal is hamstring development.
• When it might be used: Some individuals might use plantarflexion if they experience cramping in their hamstrings during dorsiflexion, or as a variation to slightly alter the feel of the exercise. However, for dedicated hamstring work, it's generally not the optimal choice.

The Biomechanical Nuances

The key principle at play here is active insufficiency. A muscle is actively insufficient when it is shortened across both of the joints it crosses, making it unable to generate maximal force. Conversely, a muscle is more effective when it is lengthened at one joint while shortening at another.

In the context of the hamstring curl:

• Dorsiflexion: Lengthens the gastrocnemius at the ankle, reducing its active insufficiency and making it less effective as a knee flexor. This places more demand on the hamstrings.
• Plantarflexion: Shortens the gastrocnemius at the ankle, increasing its active insufficiency as an ankle plantarflexor, but improving its leverage and force production as a knee flexor (as it's now shortened at one end and can pull more effectively at the knee). This allows it to assist the hamstrings more significantly.

Practical Application and Recommendations

Given the biomechanical considerations, here's how to apply this knowledge to your training:

• General Recommendation for Hamstring Development: For most individuals aiming for maximal hamstring hypertrophy and strength, dorsiflexion (flexing your feet) is the preferred technique during hamstring curls. This ensures the hamstrings are the primary movers and are under maximal tension.
• Experimentation is Key: While dorsiflexion is generally recommended, it's beneficial to try both positions. Pay close attention to which position allows you to feel the hamstrings working most effectively and with the strongest contraction. Your individual anatomy and neural connection might lead to subtle differences.
• Consider Your Goals:
  • Maximal Hamstring Hypertrophy/Strength: Primarily use dorsiflexion.
  • Variety and Novel Stimulus: Occasionally incorporating plantarflexion can be a way to introduce variation, but it shouldn't be your default if hamstring isolation is the goal.
  • Addressing Calf Weakness (as knee flexor): If for some specific reason you wanted to emphasize the gastrocnemius's role as a knee flexor, then plantarflexion would be more appropriate, though calf raises are a more direct way to train the gastrocnemius.
• Focus on the Core Movement: Regardless of foot position, ensure you are executing the hamstring curl with a full range of motion, controlled tempo, and a strong mind-muscle connection, actively squeezing your hamstrings at the top of the contraction.

Conclusion: Prioritizing Intent and Execution

When performing hamstring curls, the primary objective is to effectively load and contract the hamstring muscles. While minor technique adjustments like foot position can influence muscle activation, dorsiflexion generally offers a superior approach for isolating the hamstrings and maximizing their engagement. By reducing the assistance from the gastrocnemius, you ensure that the hamstrings are doing the bulk of the work, leading to more targeted and efficient training. Always prioritize proper form, controlled movement, and listening to your body to achieve the best results.