Lever Kneeling Leg Curl Plate Loaded

Muscles worked

Setup

1. Load the desired weight plates onto the machine's loading peg.
2. Adjust the roller pad so it sits just above your heel or lower Achilles tendon when your leg is fully extended.
3. Place your non-working knee on the support pad and grip the handles firmly to stabilize your upper body.
4. Position the working leg's knee against the pivot pad, ensuring your thigh is flush against the support and aligned with the machine's axis.

How to do it

1. Exhale as you curl your heel toward your glutes in a smooth, controlled arc, keeping your hips pressed into the pad.
2. Squeeze your hamstrings hard at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower the weight back to the starting position over a 2-3 second count, stopping just before the weight stack touches.
4. Complete the full set on one leg before switching to the opposite side.

Form checklist

• Keep your hips pressed firmly against the front pad to prevent lower back arching.
• Maintain a neutral spine and avoid swinging your torso for momentum.
• Ensure the roller pad stays in contact with your lower leg throughout the entire rep.
• Keep your ankle flexed (toes toward the shin) to focus the load on the hamstrings.

Pro tips

• Focus on the mind-muscle connection by imagining pulling the weight with your heel rather than just moving your foot.
• Keep your hips 'heavy' against the machine to prevent the pelvis from tilting, which keeps the tension strictly on the hamstrings.

Make it harder

• Perform a 4-second slow eccentric (lowering) phase to maximize muscle fiber breakdown.
• Incorporate a 2-second isometric hold at the point of maximum contraction (the top of the curl).

Frequently asked

What muscles does the lever kneeling leg curl plate loaded work?

The lever kneeling leg curl plate loaded primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever kneeling leg curl plate loaded?

The lever kneeling leg curl plate loaded uses leverage machine.

Is the lever kneeling leg curl plate loaded good for beginners?

The lever kneeling leg curl plate loaded is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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