Lever Lying Leg Curl
Expert Advice
Ensure your hips remain flat on the bench throughout the exercise to prevent lower back strain and to fully engage the hamstrings.
How-to-do Steps
- Adjust the machine to fit your height and lie face down on the leg curl machine.
- Hook your heels under the padded lever.
- Grasp the machine handles for support.
- Exhale and curl the weight up by bending your knees, bringing your heels towards your glutes.
- Hold the contraction briefly, then inhale as you slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lever Lying Leg Curl 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
Hamstrings60%
Secondary
Calves20%
Quads20%
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 Lying Leg Curl work?
Lever Lying Leg Curl primarily targets the Hamstrings. Secondary muscles involved include Calves, Quads. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Lying Leg Curl?
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 Lying Leg Curl suitable for beginners?
Lever Lying Leg Curl 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.
