Description:

The Lever Plate Loaded Lying Alternating Leg Curl is an advanced leg exercise machine designed to target and strengthen the hamstrings one leg at a time, alternating between legs. It offers a controlled and efficient way to work on your leg strength, especially the muscles at the back of your thighs, while challenging your balance and stability. This exercise equipment is ideal for individuals looking to enhance their lower body strength and leg aesthetics with a focus on balance and coordination.

Benefits:

• Develops and tones the hamstring muscles individually and alternately.
• Improves lower body strength, balance, and coordination.
• Enhances overall lower body aesthetics.
• Minimizes strain on the lower back and hips.

Profile:

Equipment:	Lever Plate Loaded
Type:	Strength Training Machine
Resistance Type:	Plate Loaded
Level:	Advanced

Muscles:

Classification:

Utility:	Basic
Mechanics:	Isolation
Force:	Pull

Instructions:

• Step 1: Lie face down on the Lever Plate Loaded Lying Alternating Leg Curl machine with your legs extended.
• Step 2: Place one leg under the padded roller, positioning your knee at a 90-degree angle.
• Step 3: Grasp the handles or grips provided on the machine for stability.
• Step 4: Curl one leg, pulling the padded roller toward your glutes, contracting your hamstring muscles.
• Step 5: Slowly extend your leg, returning to the starting position.
• Step 6: Repeat the movement with the opposite leg.
• Continue alternating between legs for the desired repetitions.

Common Mistakes:

• Using excessive weight that compromises form.
• Allowing the lower back to arch excessively during the exercise.
• Not fully extending the leg during the return phase of the movement.

To avoid these mistakes, start with a light weight to ensure proper form and technique. Focus on controlled movements throughout the exercise and maintain a neutral spine position.

Additional Information:

The Lever Plate Loaded Lying Alternating Leg Curl is an advanced variation of the lying leg curl exercise. It provides an effective way to target and strengthen the hamstrings individually and alternately, enhancing both leg strength and balance. This exercise is beneficial for those looking to take their lower body strength training to the next level while focusing on coordination and stability.

EXERCISES