Lever Seated Single Leg Curl Plate Loaded

Muscles worked

Setup

1. Adjust the seat back so your knee aligns perfectly with the machine's pivot point.
2. Position the lower leg pad just above your heel on the Achilles tendon of the working leg.
3. Lower the thigh stabilization pad firmly against your upper leg to prevent your hips from lifting during the movement.
4. Grip the handles on the side of the machine to stabilize your torso and keep your back flat against the seat.

How to do it

1. Exhale as you curl the weight downward toward the back of the machine by flexing your knee through a full range of motion.
2. Squeeze your hamstring hard at the bottom of the movement for a one-second peak contraction.
3. Inhale as you slowly return the weight to the starting position using a controlled 2-3 second tempo.
4. Complete the full set on one leg before switching to the other to maintain consistent tension.

Form checklist

• Keep your lower back pressed firmly against the backrest at all times.
• Ensure the pivot point of the machine is perfectly aligned with your knee joint.
• Avoid using momentum or 'kicking' the weight down; move with control.
• Keep your hips glued to the seat to prevent the lower back from taking over.

Pro tips

• Keep your toes pointed toward your shins (dorsiflexion) to maximize hamstring tension and minimize calf involvement.
• Focus on pulling with the heel rather than pushing with the foot to enhance the mind-muscle connection with the hamstrings.

Make it harder

• Perform a 4-second eccentric (upward) phase to increase time under tension and muscle fiber recruitment.
• Add a 2-second isometric hold at the point of maximum contraction (the bottom) on every rep.

Frequently asked

What muscles does the lever seated single leg curl plate loaded work?

The lever seated single leg curl plate loaded primarily targets the hamstrings, and also works the glutes as secondary muscles.

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

The lever seated single leg curl plate loaded uses leverage machine.

Is the lever seated single leg curl plate loaded good for beginners?

The lever seated single 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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