The Lever Kneeling Leg Curl is a strength training exercise that primarily targets the hamstrings. It is typically done on a lever kneeling leg curl machine where the individual kneels on a platform while their legs are extended behind them and the heels are hooked under the padded lever arm. As the lever arm moves, the individual performs a curling motion with their legs to engage the hamstrings.
How to perform
Step by step instructions:1. Adjust the machine so that the lever arm is at a comfortable distance from your heels and the weight is appropriate for your fitness level.
2. Kneel on the platform and place your legs behind you, hooking your heels under the padded lever arm.
3. Grab the handles or sides of the machine for stability.
4. Contract your hamstrings to bend your knees and curl the lever arm towards your glutes.
5. Hold the contraction briefly and then slowly extend your legs back to the starting position.
6. Repeat for the desired number of repetitions.
7. Keep your core engaged and your back straight throughout the movement to maintain proper form.
8. Focus on using controlled movements and a full range of motion to effectively target the hamstrings.
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.