Lever Plate Loaded Standing Single Leg Curl

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:

Primary Muscles

Hamstrings

Secondary Muscles

Gastrocnemius (Calves)
Gluteus Maximus (Glutes)

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.