Lever Plate Loaded Kneeling Leg Curl

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:

Primary Muscles

Hamstrings

Secondary Muscles

Gastrocnemius (Calves)
Gluteus Maximus (Glutes)

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.