Hamstrings exercise · leverage machine
Lever Kneeling Leg Curl
The lever kneeling leg curl is a leverage machine exercise that targets the hamstrings, with the glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever kneeling leg curl
- Adjust the machine to fit your body and select the desired weight.
- Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- Pause for a moment at the top of the movement, squeezing your hamstrings.
- Inhale and slowly lower your legs back to the starting position, fully extending your knees.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The glutes work as secondary muscles. See all hamstring exercises or every machine exercise.
