COMPARISON OF HAMSTRING AND GLUTEUS MUSCLES

ELECTROMYOGRAPHIC ACTIVITY WHILE PERFORMING

THE RAZOR CURL VS. THE TRADITIONAL PRONE
HAMSTRING CURL
GRETCHEN D. OLIVER1

AND

CHRISTOPHER P. DOUGHERTY2

Department of Health, Kinesiology, Recreation, and Dance, University of Arkansas, Fayetteville, Arkansas;
and 2The Agility Center, Bentonville, Arkansas

ABSTRACT
Oliver, GD and Dougherty, CP. Comparison of hamstring and
gluteus muscles electromyographic activity while performing
the razor curl vs. the traditional prone hamstring curl. J Strength
Cond Res 23(8): 22502255, 2009This study examined the
muscle activation of the razor curl functional hamstring exercise
(the razor curl has the total body extended and then requires the
hips and knees to flex to 90 simultaneously with full contraction
of the hamstrings to further the knee flexion) to the traditional
prone hamstring curl. Eight healthy, female intercollegiate
athletes participated (mean age 20.8 6 3.9 y; mean height,
177.8 6 10.9 cm; mean weight, 67.3 6 9.9 kg). Electromyographic (EMG) data were collected on the following muscles:
medial hamstring (semimembranosus and semitendinosus),
biceps femoris, gluteus medius, and gluteus maximus while
participants performed the 2 exercises: razor curl and the
traditional prone curl. Results revealed no significant differences between muscle activations during the 2 exercises (p #
0.05). Also noted that, when examining the means of each
muscles percent of their maximum isometric voluntary
contraction, the razor curl displayed a greater total activation.
The investigators were able to conclude that the prone
hamstring curl does, indeed, target the musculature of the
hamstrings. However, it has been shown here that the more

Address correspondence to Gretchen D. Oliver, goliver@uark.edu.

Conducted at the Human Performance Laboratory, University of
Arkansas, Fayetteville, Arkansas.
Gretchen D. Oliver is the Clinical Coordinator of the entry-level
Graduate Athletic Training Education Program at the University of
Arkansas and is an Assistant Professor in the Department of Health,
Kinesiology, Recreation, and Dance, University of Arkansas.
Christopher P. Dougherty is a Fellowship Trained Orthopedic Surgeon
in Sports Medicine. Dr. Dougherty practices at the Agility Center
Orthopedics.
23(8)/22502255
Journal of Strength and Conditioning Research
2009 National Strength and Conditioning Association

2250

the

TM

Journal of Strength and Conditioning Research

functional position of the razor curl does, indeed, achieve

activation of not only the hamstring muscle group but also the
gluteus medius and maximus. Both the traditional prone
hamstring and the razor curl allow for hamstring and gluteals
activation. However, if one wants to fully train the hamstrings
functionally, one should focus on the razor curl. Due to its
functionality, the razor curl is designed to increase hamstring
contractibility by placing the hip into flexion. The razor curl is
easily implemented on a back extension machine, where first
one should focus on the form and then on functional speed.

KEY WORDS hamstring strengthening, functional training, ACL

injury prevention, functional training
INTRODUCTION

t has become common knowledge that females tear

their anterior cruciate ligament (ACL) through noncontact means anywhere from 2 to 8 times greater than
their male counterparts (6). However, the question still
remains as to why females are more prone to the noncontact
ACL injury than males. Commonly, it has been accepted that
all the proposed culprits of ACL injuries, motor control
issues, are the easiest to modify (3,5,8,10).
Hewett et al. has explained that females tend to be more
quadriceps dominant during athletic endeavors (3,12). Quadriceps dominance means that the quadriceps muscle group is
activated prior to other muscle activation when typically one
would not want the quadricep muscle group being activated
first. With quadricpes dominance, the quadriceps are activated first during activities where it would be more advantageous for the hamstrings to fire either simultaneously with
the quadriceps or even prior to the quadriceps activation.
Biomechanically, the quadriceps muscle group exhibits an
anterior shearing force on the tibia, while the hamstring
complex exhibits a more posterior force on the tibia resisting
the actions of the quadriceps. If the quadriceps remain
dominant in such athletic endeavors as jump landings, then
there will be a decreased resistance to anterior tibial stress.
The decrease in anterior tibial stress is due to the pull of the

the

TM

Journal of Strength and Conditioning Research

quadriceps on the tibia and the lack of force produced by the
hamstrings as a result of the quadriceps dominance. Typically
during jump landings, one would prefer the hamstrings to be
activated first in attempt to resist undue anterior tibial stress.
The inability to resist anterior tibial stress automatically
predisposes one to an ACL injury (7).
The hamstrings become the victim of quadriceps dominance when they are weak. If the hamstrings are weak, then
they are unable to establish the appropriate firing timing
during functional activities. The ability to perform proper
hamstring activation during functional activities is paramount
to injury prevention as well as improving athletic performance. If one is not training the musculature functionally,
then one is neglecting a major component of all athletic
training or even injury rehabilitation. The functionality of
training is essential since the ultimate goal of any training
program should be to train the athlete to perform at
maximum in a functional position.
A major issue with the hamstring muscle group not only
being a victim of quadriceps dominance is that they are
typically trained in a prone position. Training the hamstring
while prone is not considered a functional position. The
hamstrings are a 2-joint muscle group. Biomechanically, if one
wants to focus on the function of the hamstrings to flex the
knee, then the portion of the muscle crossing the hip should
be on stretch. Placing the most proximal aspect of the
hamstring muscle group on stretch allows for a greater
muscular advantage at the distal end of the muscle to flex the
knee. In order to place the hamstrings on stretch at the hip,
the hip must be placed in flexion. With the hip in flexion, the
hamstring possess optimal strength at the knee. However,
even if the hip is flexed and the hamstrings are weak, then the
hamstrings will still be unable to contract maximally for
appropriate knee flexion in such activities as jump landings.
In attempt to train the hamstrings to their fullest functional
capacity, it has been shown that the razor curl training
technique allows for maximum activation of the hamstring
and gluteals muscle groups (11). The razor curl has been
deemed effective of hamstring and gluteals muscle activation
while placing the hip and knee at 90 flexion, also known as
the athletic position (11). The razor curl has the total body
extended and then requires the hips and knees to flex to 90
simultaneously with full contraction of the hamstrings to
further the knee flexion. The net effect of training in this
position is to perform an eccentric hamstring contraction
both in flexion and extension in the functional athletic
position.
Traditionally, one has trained the hamstring in a prone
position, known as the prone hamstring curl. It was the
purpose of this study to compare muscle activation of the
medial hamstring and biceps femoris as well as the gluteus
maximus and medius muscles during the razor curl to that of
the muscle activation during the traditional prone hamstring
curl. It was hypothesized that the 2 exercises would not be
significantly different in their muscle activation, thus, showing

| www.nsca-jscr.org

Figure 1. Starting position of the razor curl.

the effectiveness of the razor curl as compared to the

traditional prone curl.

METHODS
Experimental Approach to the Problem

Descriptive statistics of means and SDs of muscle activations

of the medial hamstring, lateral hamstring, gluteus maximus,
and gluteus minimus were compared to determine if training
in a functional athletic position is as effective if not more
effective than training in a prone position by examining the
normalized electromyographic (EMG) data as the average
percent of their maximum voluntary isometric contraction
(MVIC). A paired t-test was used in comparing each muscles
peak activation during performance of the razor curl and the
traditional prone curl. The independent variable was exercise
and the dependent variable was peak muscle activation.

Figure 2. Half-way point where the knees and hips are flexed to 90.

VOLUME 23 | NUMBER 8 | NOVEMBER 2009 |

2251

Razor Curl vs. Traditional Hamstring Curl

Figure 3. End position; hips should maintain 90 flexion and knees

should be maximally flexed by full contraction of the hamstring.

All assumptions for a paired t-test were met including

independence of observations, random sampling, and
homogeneity of variance (2).
Subjects

Eight healthy, female intercollegiate athletes (mean age

20.8 6 3.9 y; mean height, 177.8 6 10.9 cm; mean weight,
67.3 6 9.9 kg), training at the Division I level, participated in
the study during their off season. The subjects all were
involved in resistance training at the time of data collection.
Before participation, subjects were informed of all possible
risks and signed a consent form approved by the University of
Arkansas Institutional Review Board.
Instrumentation

The EMG data were collected using 3M Red-Dot bipolar

surface electrodes, placed over 4 muscle bellies on the

Figure 5. Ending position of the prone curl.

subjects dominant side according to the method of Basmajian

and Deluca with an interelectrode distance of 25 mm (1,4).
The muscles targeted were the following: medial hamstring
(semimembranosus and semitendinosus), biceps femoris,
gluteus medius, and gluteus maximus. Surface electrodes
were chosen because they were noninvasive and were able to
reliably detect surface muscle activity.
Prior to electrode placement, subjects skin was shaved,
abraded, and cleaned with alcohol. Adhesive 3M Red-Dot
electrodes were placed over the muscle bellies and parallel to
the direction of the underlying muscle fibers. To assure proper
electrode placement, manual muscle tests were performed
through MVICs based on the work of Kendall et al. (9). Three
manual muscle tests were performed, by a certified athletic
trainer for a total of 5 s for each muscle group. The first and
last second of each MVIC trails were removed from the data
in attempt to obtain steady-state results for each of the
muscle groups. The manual muscle testing provided
a baseline reading for which all EMG data were based.
Procedures

Following electrode placement, subjects were explained the

protocol of the functional hamstring exercise, the razor curl,
as well as viewed repeated demonstrations. In addition to the
razor curl, all subjects also reviewed the protocol of the typical
prone hamstring curl. Each subject performed several warmup trials with verbal feedback on proper technique prior to
any recording. Once each subject performed the exercise
properly for consecutive trials, the recording began.
After electrodes were placed on the skin and manual
muscle testing was complete, each subject performed
5 repetitions of the razor curl exercise. The razor curl has
the total body extended and then requires the hips and knees
to flex to 90 simultaneously with full contraction of the
hamstrings to further the knee flexion (Figures 13). There
was no time allotment of rest in-between sets. During the
trials, subjects were instructed on proper posture through

Figure 4. Starting position of the prone curl.

2252

the

TM

Journal of Strength and Conditioning Research

the

TM

Journal of Strength and Conditioning Research

| www.nsca-jscr.org

TABLE 1. Differences in peak muscle activation between the razor curl and the traditional prone curl for each muscle.
Muscle

Mean difference

SD

p Value

Power

Medial hamstrings
Biceps femoris
Gluteus maximus
Gluteus medius

8
8
8
8

28.59
5.86
5.45
3.17

48.39
51.33
13.65
5.88

0.14
0.86
0.30
0.17

0.46
0.06
0.62
0.99

verbal cues. In addition to EMG data, video data were also

collected from a 90 lateral view to assure appropriate
technique as well as to event mark trials. All trials were event
marked for pull and push phases.

After subjects completed the trials of the razor curl, they

also performed 5 trials of the traditional prone hamstring curl.
The traditional prone hamstring curl positions the body
prone with the hips slightly flexed to about 2030. The
subject then flexed at the knees
to activate the hamstring muscle group (Figures 4 and 5).
There was no time allotment of
rest in-between sets. During the
trials, subjects were instructed
on proper posture through
verbal cues. In addition to
EMG data, video data were
also collected from a 90 lateral
view to assure appropriate
technique as well as to event
mark trials. All trials were event
marked for concentric and
eccentric phases.
Electromyographic Analysis

Figure 6. A) Medial hamstring electromyography (EMG) data normalized by being expressed as a percent of the
contribution of electrical muscle activation of the maximum voluntary isometric contraction (MVIC) for the pull phase
of the razor curl (SE = 23.35) and for the concentric phase of the traditional prone curl (SE = 12.59). B) Biceps
femoris (lateral hamstring) EMG data normalized by being expressed as a percent of the contribution of electrical
muscle activation of the MVIC for the pull phase of the razor curl (SE = 12.13) and for the concentric phase of the
traditional prone curl (SE = 14.82). C) Gluteus maximus EMG data normalized by being expressed as a percent of
the contribution of electrical muscle activation of the MVIC for the pull phase of the razor curl (SE = 10.28) and for
the concentric phase of the traditional prone curl (SE = 11.48). D) Gluteus medius EMG data normalized by being
expressed as a percent of the contribution of electrical muscle activation of the MVIC for the pull phase of the razor
curl (SE = 7.15) and for the concentric phase of the traditional prone curl (SE = 7.54).

A Myopac Jr 10 channel amplifier (RUN Technologies Scientific Systems, Laguna Hills, CA,
USA) transmitted the all EMG
raw data at 60 Hz via a fiber
optic cable to the receiver unit.
The EMG unit has a common
mode rejection ratio of 90 dB.
The gain for the surface electrodes was set at 2000. The EMG
data were recorded, stored, and
analyzed with the analog data
acquisition package of Peak
Motus Software (version 9.0;
Peak Performance, Englewood,
CO, USA).
The EMG enveloped data
were assessed. Mean maximum
EMG reference values were
calculated for each muscle
within the phase. Five trials of
EMG data for each subject

VOLUME 23 | NUMBER 8 | NOVEMBER 2009 |

2253

Razor Curl vs. Traditional Hamstring Curl

were analyzed to determine average peak amplitudes for all
muscles during each concentric and eccentric phase of each
exercise.
Statistical Analyses

The EMG data were collected during both concentric and

eccentric phases of both the prone hamstring curl as well as
the razor curl, quantified by integration, and expressed as
mean electrical activity for each phase of the exercise. Data
from each muscle were normalized by being expressed as
a percent contribution of the MVIC to the total electrical
activity of all 4 muscles tested. Statistical analyses were
performed by using SAS 9.1. A paired t-test was used to
compare each muscles peak activation for the razor curl and
the traditional prone curl at the p # 0.05 levels.

RESULTS
The paired t-test of EMG data for the medial hamstring,
biceps femoris, gluteus maximus, and gluteus medius
comparing each muscles peak activation to the 2 different
exercises revealed no significant difference (p # 0.05) (see
Table 1). It should be noted that when examining the means
of each muscles percent of MIVC, the razor curl displayed
a greater total activation. Figure 6 shows the mean EMG
values for each muscle.

DISCUSSION
The traditional prone hamstring curl has typically been the
exercise of choice when one has been concerned with
strengthening the hamstring muscle group. However, when
performing the prone hamstring curl, one is not in a functional
position nor is one getting the greatest activation of the
hamstring when the goal is knee flexion. The position of the
prone hamstring curl provides for training the hamstrings
concentrically with the hip held in a relatively stable position.
The researchers were able to conclude that the prone
hamstring curl does, indeed, target the musculature of
the hamstrings. However, it has been shown here that the
more functional position of the razor curl does, indeed,
achieve activation of not only the hamstring muscle group
but also the gluteus medius and maximus. More importantly,
the razor curl provides one a training method of eccentric
hamstring contractions and simultaneous dynamic hip
movement. This provides one with a real-world method
of hamstring functional training in the athletic position as
opposed to the prone hamstring curl.
Training in a functional position and training for functionality is critical in sporting endeavors. Ideally one wants to
mimic the sporting position as well as the sport demands
through the functionality of training. In addition to training
functionally, the razor curl addresses the issue of active and
passive insufficiency. Biomechanically, active and passive
insufficiency deals with a 2-joint muscle such as the
hamstrings. The hamstring muscle group is a 2-joint muscle,
in that it crosses both the hip and the knee. In order for the

2254

the

TM

Journal of Strength and Conditioning Research

hamstring muscle group to have the greatest mechanical

advantage at the knee, then the muscle should be place on
stretch at the hip. The razor curl places the hip at 90, thus
placing the hamstring on stretch for optimal production of
knee flexion. In addition to placing the athlete in a functional
position when performing the razor curl, one is also training
the hamstrings eccentrically at the knee. Training the
hamstrings eccentrically in a position that also provides for
gluteal activation provides the athlete the chance to develop
neuromuscular conditioning in the functional athletic position. The net effect of this neuromuscular grooving is to
provide the athlete the opportunity to place the hip and knee
in the optimum position with hamstring activation to protect
the ACL.
It can be concluded that both the traditional prone
hamstring curl and the razor curl can efficiently train not
only the hamstring muscle group but also the gluteals.
However, if one wants to promote functionality, one should
be training in a more biomechanically functional position as in
the razor curl (11). It has been shown that female motor
control strategies used during the stop-jump task may,
indeed, place the female at a higher risk, but they also suggest
that the motor control factors are likely to be the more easily
modifiable factor with any of the ACL injury prevention
efforts (10,11).
Of all the muscle groups involved, the razor curl exhibited
the most mean muscle activation in the medial hamstring.
The medial hamstring muscle tendonous insertion is on the
anterior tibia. The mechanics of the medial hamstring
insertion allow it to play a primary role in resistance to shear
anterior tibial forces. The shear anterior tibial forces are
the primary culprit to ACL injuries. Therefore, it can be
concluded if one attempts to train the hamstrings functionally
through the razor curl one may actually be assisting in a form
of functional ACL injury prevention, that of which the prone
curl does not address.

PRACTICAL APPLICATIONS
It has been shown here, in collegiate female athletes, that,
indeed, both the razor curl and the traditional prone
hamstring curl both activate the hamstring and gluteal
muscle groups. It has also been theorized that the hamstring
and gluteal muscle group play an active role in noncontact
ACL injuries. Thus, in attempt to reduce noncontact ACL
injuries, one should be targeting the hamstrings and gluteals.
Both the traditional prone hamstring and the razor curl
allowed for hamstring and gluteals activation in the collegiate
female athletes who participated in the study. However, if one
wants to train the hamstrings functionally, one should focus
on the razor curl. The razor curl is designed to increase
hamstring contractibility by placing the hip into flexion.
Essentially training by performing the razor curl, one
accentuates all the other land-based training methods such
as jump landing training in efforts to ultimately decrease the
susceptibility of ACL injury.

the

TM

Journal of Strength and Conditioning Research

The razor curl can be easily implemented through the
use of about any back extension machine. Ideally a coach,
athletic trainer, or strength and conditioning coach would
have the individual perform first for form and function. Then
once the individual has mastered the correct form, a set of
3 sets of 10 would be appropriate. Once the exercise is
mastered, the individual should perform the exercise as
quickly as possible to mimic the speed of sports performance.
After one is able to perform the razor curl at a functional speed
with appropriate form, they can then add weight to progress
again focusing on form then speed. The uniqueness of
the razor curl is the ability to train at functional speeds. Yes,
there are other exercises that do address hamstring and
gluteals activations as the traditional prone curl does;
however, the ultimate question to be answered is which
activity is the most functional?

ACKNOWLEDGMENTS
The authors would like to acknowledge and thank
Andrey J. Stone for her assistance in the statistical analysis
of this paper.

REFERENCES
1. Basmajian, JV and Deluca, CJ. Apparatus, detection, and recording
techniques. In: Muscle Alive, Their Functions Revealed by Electromyography. Butler, JP, ed. Baltimore: Williams & Wilkins, 1985.
pp. 1964.
2. Hatcher, L. Paired-samples t test. In: Step-by-Step Basic Statistics Using
SAS. Cary, NC: SAS Institute Inc., 2003. pp. 451488.

| www.nsca-jscr.org

3. Hewett, TE, Myer, GD, and Ford, KR. Prevention of

anterior cruciate ligament injuries. Curr Womens Health Rep
1: 218224, 2001.
4. Hintermeister, RA, Lange, GA, Schultheis, JM, Bey, MJ, and
Hawkins, RJ. Electromyographic activity and applied load during
shoulder rehabilitation exercises using elastic resistance. Am J Sports
Med 26: 210220, 1998.
5. Holm, I, Fosdahl, MA, Friis, A, Risberg, AM, Myklebust, G, and
Steen, H. Effect of neuromuscular training on proprioception,
balance, muscle strength, and lower limb function in female team
handball players. Clin J Sports Med 14: 8894, 2004.
6. Hurd, WJ, Chmielewski, TL, and Snyder-Mackler, L. Perturbationenhanced neuromuscular training alters muscle activity in female
athletes. Knee Surg Sports Traumatol Arthrosc 14: 6069, 2006.
7. Ireland, ML. The female ACL: why it is more prone to injury? Orthop
Clin N Am 33: 637651, 2002.
8. Irmischer, BS, Harris, C, Pfeiffer, RP, Debeliso, MA, Adams, KJ, and
Shea, KG. Effects of a knee ligament injury prevention exercise
program on impact forces in women. J Strength Cond Res 18:703707,
2004.
9. Kendall, FP, McCreary, EK, Provance, PG, Rodgers, MM, and
Romani, WA. Muscles: Testing and Function (4th ed.). Baltimore:
Williams & Wilkins, 1993.
10. Liu-Ambrose, T, Taunton, JE, Macintyre, D, Mcconkey, P, and
Khan, KM. The effects of proprioceptive or strength training on
the neuromuscular function of the ACL reconstructed knee:
a randomized clinical trial. Scand J Med Sci Sports 13: 115123, 2003.
11. Oliver, GD and Dougherty, CP. The RAZOR curl: a functional
approach to hamstring training. J Strength Cond Res, 23: 401405,
2009.
12. Weinhold, PS, Stewart, J-DN, Hsin-Yi, L, Cheng-Feng, L, Garret,
WE, and Bing, Y. The influence of gender-specific loading pattern of
the stop-jump task on anterior cruciate ligament strain. Injury 38:
973978, 2007.

VOLUME 23 | NUMBER 8 | NOVEMBER 2009 |

2255