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:
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: 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
