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Lever Kneeling Leg Curl (plate loaded)

Lever Kneeling Leg Curl (plate loaded)

The Lever Kneeling Leg Curl (plate loaded) is an effective exercise that targets the muscles in the posterior chain, particularly the hamstrings. This exercise is performed using a plate-loaded lever machine, which provides stability and control throughout the movement. The kneeling position in this exercise helps to isolate the hamstrings, ensuring proper activation and reducing the involvement of other muscle groups. The primary muscle worked during the Lever Kneeling Leg Curl is the hamstring group, which consists of the biceps femoris, semitendinosus, and semimembranosus. These muscles are responsible for knee flexion and hip extension, making them essential for activities such as running, jumping, and maintaining overall lower body strength. By incorporating the Lever Kneeling Leg Curl into your workout routine, you can improve the strength and flexibility of your hamstrings, leading to enhanced athletic performance and reduced risk of injury. Strong hamstrings contribute to better posture, stability, and power production, making this exercise ideal for athletes of all levels. Remember to consult with a fitness professional to ensure proper form and technique when performing the Lever Kneeling Leg Curl (plate loaded), and always start with an appropriate weight for your fitness level. Add this exercise to your leg day routine to strengthen and sculpt your hamstrings, ultimately enhancing your overall lower body strength and function.


  • Start by adjusting the lever arm to a suitable height for your leg length.
  • Place yourself in a kneeling position facing the lever arm, with your knees resting on the pad and your upper body slightly bent forward.
  • Position your ankles under the lever pad, ensuring that your knees are aligned with the hinge axis of the lever arm.
  • Grasp the handles or side bars of the machine for stability.
  • While keeping your upper body stationary, slowly flex your knees and curl your lower legs towards your glutes.
  • Squeeze your hamstrings at the top of the movement for a brief moment.
  • Control the movement as you slowly extend your knees and return to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the hamstrings effectively.
  • Engage your core muscles to stabilize your body and prevent any unnecessary movement.
  • Control the movement and avoid using momentum to reduce the risk of injury and maximize muscle activation.
  • Focus on the mind-muscle connection, actively contracting and squeezing the hamstrings with each repetition.
  • Gradually increase the weight used for the exercise as you get stronger to continue challenging your muscles.
  • Vary your foot positions (neutral, pointed in, or pointed out) to target different areas of the hamstrings.
  • Incorporate a slow eccentric (lowering) phase of the exercise to increase the time under tension and stimulate muscle growth.
  • Ensure a full range of motion by extending your legs fully and flexing your knees as much as possible.
  • Don't forget to warm up before performing the exercise to prepare your muscles and reduce the risk of injury.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.


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