The Lever Lying Leg Curl is a strength training exercise that targets the muscles in the back of the thighs, specifically the hamstrings. This exercise is typically performed using a Lever Lying Leg Curl machine, which provides resistance as you curl your legs against a lever with weights attached.
How to perform
To perform the Lever Lying Leg Curl exercise, follow these step-by-step instructions:1. Start by adjusting the lever arm so that it is at the appropriate height for your body. Sit on the machine with your back flat against the backrest and your legs extended in front of you.
2. Place your ankles underneath the padded lever arm and grasp the handles on either side of the machine for stability.
3. Engage your core muscles and slowly bend your knees to curl the lever arm towards your buttocks, keeping your upper legs stationary against the pad.
4. Hold the contracted position at the top of the movement for a moment, then slowly lower the lever arm back to the starting position, fully extending your legs.
5. Repeat the movement for the desired number of repetitions, focusing on using controlled and smooth movements throughout the exercise.
6. Remember to breathe out as you curl the lever arm towards your buttocks, and breathe in as you slowly return to the starting position.
7. To increase the intensity of the exercise, you can adjust the weight on the machine to make it more challenging.
8. Avoid using momentum or swinging your legs during the exercise, to ensure that you are effectively targeting the hamstring muscles.
9. As with any exercise, it is important to use proper form and technique to prevent injury and maximize the benefits of the exercise. If you are new to this exercise, consider consulting with a fitness professional to ensure you are performing it correctly.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.