Lever Kneeling Leg Curl (Plate)
Expert Advice
Ensure that your hips remain firmly on the pad throughout the movement to isolate the hamstrings effectively.
How-to-do Steps
- Adjust the machine to fit your height and kneel on the pad.
- Secure the lever behind your ankles.
- Curl your legs up towards your glutes, contracting your hamstrings.
- Slowly return to the starting position, maintaining tension on the hamstrings.
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Muscles Worked
Lever Kneeling Leg Curl (Plate) primarily targets the Hamstrings, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings80%
Secondary
Calves20%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Kneeling Leg Curl (Plate) work?
Lever Kneeling Leg Curl (Plate) primarily targets the Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Kneeling Leg Curl (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Kneeling Leg Curl (Plate) suitable for beginners?
Lever Kneeling Leg Curl (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
