Description:

The Lever Plate Loaded Kneeling Leg Curl is a strength training exercise that targets the hamstring muscles. This exercise is performed using a lever plate-loaded machine designed specifically for leg curls while in a kneeling position. It’s an effective way to isolate and strengthen the hamstrings, contributing to improved leg strength and stability.

Benefits:

• Isolates and targets the hamstring muscles effectively.
• Helps improve leg strength and stability.
• Contributes to enhanced hamstring development for a well-rounded leg physique.

Profile:

Equipment:	Lever plate-loaded machine for leg curls
Type:	Strength
Level:	Intermediate

Muscles:

Classification:

Utility:	Isolation
Mechanics:	Plate-Loaded
Force:	Pull

Instructions:

• Step 1: Adjust the lever plate-loaded machine to the appropriate weight and ensure the lever arm is positioned for the exercise.
• Step 2: Kneel down on the machine’s seat facing the lever arm, ensuring your knees are comfortably aligned with the pivot point.
• Step 3: Attach the ankle strap to your lower leg, just above your ankle joint.
• Step 4: Grasp the machine’s handles or any available support for stability.
• Step 5: Curl your legs upward by bending your knees, lifting the lever arm as far as comfortably possible while contracting your hamstrings.
• Step 6: Hold the peak contraction for a moment.
• Step 7: Slowly lower the lever arm back to the starting position while maintaining control.
• Step 8: Repeat for the desired number of repetitions.

Common Mistakes:

• Using excessive weight, which can lead to poor form and potential injury.
• Not controlling the movement throughout the exercise, especially during the eccentric (lowering) phase.
• Allowing the knees to move too far forward during the curl, potentially straining the knee joint.

To avoid these mistakes, start with a manageable weight and focus on controlled movements throughout the exercise. Ensure proper knee alignment to protect the joints.

Additional Information:

The Lever Plate Loaded Kneeling Leg Curl is an intermediate-level exercise that targets and strengthens the hamstrings, contributing to improved lower body strength and balance. It’s a valuable addition to your leg workout routine for well-rounded leg development.

EXERCISES