Description:

The Lever Plate Loaded Lying 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 lying down. 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: Lie face down on the machine’s bench with your legs extended, ensuring your knees are aligned with the pivot point.
• Step 3: Grasp the machine’s handles or any available support for stability.
• Step 4: Curl your legs upward by bending your knees, lifting the lever arm as far as comfortably possible while contracting your hamstrings.
• Step 5: Hold the peak contraction for a moment.
• Step 6: Slowly lower the lever arm back to the starting position while maintaining control.
• Step 7: Repeat for the desired number of repetitions.

Common Mistakes:

• Using excessive weight, which can lead to poor form and potential injury.
• Allowing the lower back to arch excessively during the exercise.
• Not fully extending the legs during the eccentric (lowering) phase.

To avoid these mistakes, choose a weight that allows you to perform the exercise with proper form and control. Keep your lower back stable and focus on the mind-muscle connection to engage the hamstrings effectively.

Additional Information:

The Lever Plate Loaded Lying Leg Curl is an intermediate-level exercise that targets the hamstrings, aiding in overall leg development and strength. Incorporate this exercise into your leg workout routine to achieve well-rounded leg muscles.

EXERCISES