Lever Kneeling Leg Curl (plate loaded)
Strengthen your hamstrings with the Lever Kneeling Leg Curl. This exercise effectively isolates the posterior thigh muscles using a plate-loaded machine
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Kneeling Leg Curl (plate loaded)
Lever Seated One Leg Curl
Thighs · Hamstrings · Leverage machine
Lever Lying Single Leg Curl
Thighs · Hamstrings · Leverage machine
Lever Lying Leg Curl
Thighs · Hamstrings · Leverage machine
Lever Seated Leg Curl
Thighs · Hamstrings · Leverage machine
Description
A strength training exercise targeting the hamstrings, performed on a lever machine while kneeling.
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How to do Lever Kneeling Leg Curl (plate loaded)
- 01Setup
Adjust the machine's ankle pad so it rests just above your heels when your legs are extended, and ensure the knee pad supports your upper shins.
- 02Setup
Kneel on the machine's pad, pressing your hips firmly against the support pad to stabilize your torso and prevent any rocking.
- 03
Grasp the handles for stability, inhale, and slowly curl your heels towards your glutes by flexing your knees, focusing on hamstring contraction.
- 04
Squeeze your hamstrings at the peak contraction, holding briefly before controlledly extending your legs back to the starting position.
- 05
Exhale as you return, maintaining tension on the hamstrings throughout the entire range of motion and avoiding letting the weight stack touch.
Tips
- Focus on a strong hamstring contraction, imagining you are trying to 'squeeze a walnut' between your glutes and heels at the top of the movement.
- Maintain a controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle fiber recruitment and minimize momentum.
- Keep your hips pressed against the support pad throughout the entire movement to prevent your lower back from arching and ensure optimal hamstring isolation.
- Adjust the machine's settings so that the ankle pad rests just above your Achilles tendon for optimal leverage and comfort during the curl.
Common mistakes
- Avoid lifting your hips off the pad during the curl; instead, keep them firmly pressed down to isolate the hamstrings and prevent lower back strain.
- Do not swing the weight up using momentum; instead, focus on a slow, controlled contraction of the hamstrings through the entire range of motion.
- Ensure you fully extend your legs without locking your knees and curl your heels as close to your glutes as comfortably possible to maximize hamstring engagement.
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Get Ellim — FreeQuestions
What muscles does Lever Kneeling Leg Curl (plate loaded) work?
Lever Kneeling Leg Curl (plate loaded) primarily targets Hamstrings. Secondary muscles include Gastrocnemius, Soleus.
Is Lever Kneeling Leg Curl (plate loaded) good for beginners?
Lever Kneeling Leg Curl (plate loaded) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Kneeling Leg Curl (plate loaded)?
You need Leverage machine to perform Lever Kneeling Leg Curl (plate loaded). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Kneeling Leg Curl (plate loaded)?
Focus on a strong hamstring contraction, imagining you are trying to 'squeeze a walnut' between your glutes and heels at the top of the movement. Maintain a controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle fiber recruitment and minimize momentum. Keep your hips pressed against the support pad throughout the entire movement to prevent your lower back from arching and ensure optimal hamstring isolation. Adjust the machine's settings so that the ankle pad rests just above your Achilles tendon for optimal leverage and comfort during the curl.
What are common mistakes when doing Lever Kneeling Leg Curl (plate loaded)?
Avoid lifting your hips off the pad during the curl; instead, keep them firmly pressed down to isolate the hamstrings and prevent lower back strain. Do not swing the weight up using momentum; instead, focus on a slow, controlled contraction of the hamstrings through the entire range of motion. Ensure you fully extend your legs without locking your knees and curl your heels as close to your glutes as comfortably possible to maximize hamstring engagement.
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Lever Horizontal Leg Press
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Free · iPhone only · Available on the App Store