The Lever Lying Curl - Single Leg exercise is a variation of the traditional lying leg curl that targets the hamstrings, glutes, and lower back muscles. This exercise is performed using a lever machine, which offers resistance to the movement.
How to perform
To perform the Lever Lying Curl - Single Leg exercise, follow these steps:1. Adjust the lever machine to a suitable weight and position yourself on the machine with one leg securely placed under the lever pad.
2. Lie flat on your stomach on the bench or platform of the machine, with your hips and knees bent at a 90-degree angle.
3. Grip the handles or bars provided on the machine for stability.
4. Keeping your hips pressed firmly against the bench, slowly extend your leg upward towards the ceiling, contracting your hamstring muscle as you do so.
5. Hold the extended position for a moment before slowly lowering your leg back down to the starting position.
6. Repeat for the desired number of repetitions on one leg before switching to the other leg.
7. Make sure to keep your core engaged and maintain proper form throughout the exercise to prevent any strain on your lower back.
8. To increase or decrease the intensity of the exercise, adjust the weight on the lever machine accordingly.
Remember to breathe consistently throughout the exercise and focus on feeling the contraction in your hamstrings with each repetition. It is important to start with a light weight and gradually increase as you become more comfortable with the movement.
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.