Description:

The Lever Plate Loaded Standing Single Leg Curl is a strength training exercise that focuses on targeting the hamstrings of one leg at a time. This exercise is performed using a lever plate-loaded machine designed for leg curls. It’s an effective way to isolate and strengthen the hamstring muscles while also improving balance and stability.

Benefits:

• Isolates and targets the hamstring muscles effectively.
• Improves balance and stability, particularly in single-leg strength.
• Helps enhance hamstring strength, which is essential for various leg movements.

Profile:

Equipment:	Lever plate-loaded machine
Type:	Strength
Level:	Intermediate

Muscles:

Classification:

Utility:	Isolation
Mechanics:	Plate-Loaded
Force:	Pull

Instructions:

• Step 1: Stand in front of the lever plate-loaded machine with your feet hip-width apart.
• Step 2: Adjust the machine’s lever arm height to match the height of your ankle.
• Step 3: Stand on one leg while holding onto the machine for balance.
• Step 4: Curl your working leg backward by bending your knee, lifting the lever arm as far as comfortably possible.
• 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 on one leg before switching to the other.

Common Mistakes:

• Using excessive weight, which can lead to poor form and potential injury.
• Swinging the lever arm or using momentum instead of controlled movements.
• Not maintaining proper balance and stability during the exercise.

To avoid these mistakes, start with a light weight to focus on form and balance. Gradually increase the weight as your strength and stability improve.

Additional Information:

The Lever Plate Loaded Standing Single Leg Curl is an intermediate-level exercise that can help you strengthen and sculpt your hamstrings while enhancing overall lower body balance. It’s a valuable addition to your leg workout routine.

EXERCISES