The Lever Seated Leg Curl - Single Leg exercise is a strength training exercise that primarily targets the hamstrings, but also works the glutes and calves. It is performed using a lever machine where the user sits and curls one leg at a time against resistance.
How to perform
Step by step instructions:1. Sit on the lever machine with your back against the backrest and adjust the padding so that it is resting on your lower leg, just above your ankles.
2. Place your hands on the handles or grips for support.
3. Extend one leg straight out in front of you while keeping the other foot flat on the platform.
4. Slowly bend your knee and curl your leg towards your buttocks, contracting your hamstrings as you do so. Keep your hips and back stationary throughout the movement.
5. Pause at the top of the movement and squeeze your hamstring muscles.
6. Slowly lower your leg back to the starting position, straightening it fully but without locking out your knee.
7. Repeat for the desired number of reps on one leg before switching to the other leg.
8. Remember to breathe throughout the exercise, exhaling as you curl your leg and inhaling as you lower it.
9. Adjust the weight on the machine as needed to ensure that you are able to perform the exercise with proper form and without straining.
10. Perform 2-3 sets of 10-15 reps on each leg, with a rest period in between sets.
Equipment required
No equipment required