Lever Kneeling Leg Curl 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Kneeling Leg Curl is an isolation exercise performed on a leverage machine that primarily targets the hamstrings while also engaging the glutes as a secondary muscle group. During the exercise, you kneel on the pad with your body facing down, hook your feet under the lever pad, and keep your legs fully extended. The movement involves curling the legs upward toward the glutes in a controlled manner, pausing at the peak to maximize hamstring contraction, and then slowly lowering back to the starting position. This exercise emphasizes muscle control and isolation, making it effective for strengthening and shaping the posterior chain.
How to Perform
Position yourself kneeling on the machine pad, facing downward, and secure your feet under the lever pad with your legs fully extended.
Lift your lower legs by bending your knees, bringing your heels toward your glutes while keeping your torso and hips stable.
Pause briefly at the top of the movement, actively contracting your hamstrings for maximum engagement.
Gradually return your legs to the starting position, maintaining control throughout and avoiding any rapid or jerky motions.
Keep your core engaged and your body aligned to prevent unnecessary strain on your lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move deliberately and maintain control throughout the exercise, avoiding any swinging or jerky motions that could lessen effectiveness or strain your joints.
Focus on engaging your hamstrings to lift the lever pad, and lower it back down in a slow, controlled manner.
Perform each repetition through the entire range of motion, fully straightening your legs at the start and curling them as far as comfortably possible at the top.
Maintain tension in your hamstrings throughout the movement to maximize muscle activation.
Keep your torso stable and your core engaged to support proper alignment and prevent compensations.
How Not to Perform
Do not use momentum or swing your legs to lift the lever pad.
Do not allow your hips or torso to move or tilt during the exercise.
Do not shorten the range of motion by only partially curling your legs.
Do not lock your knees forcefully at the bottom of the movement.
Do not perform the exercise too quickly; avoid rushing through repetitions.
Do not let your lower back arch or sag while kneeling.
Do not relax your hamstrings at any point; maintain constant tension.
Do not grip the machine pads too loosely, which can cause instability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
