Intermediate
LEVER KNEELING LEG CURL
Upper legs
Body Part
Hamstrings
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the machine to fit your body and select the desired weight.
2
Step:2 Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
3
Step:3 Grasp the handles or the sides of the machine for stability.
4
Step:4 Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
5
Step:5 Pause for a moment at the top of the movement, squeezing your hamstrings.
6
Step:6 Inhale and slowly lower your legs back to the starting position, fully extending your knees.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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