Lever Seated Leg Curl (plate loaded)
The movement effectively targets the hamstrings during knee flexion, and it is easy to increase the load with plates.
Base exercise: Leg curlMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Adjust the plate-loaded machine so that your knee joint aligns with the machine’s pivot axis and the ankle pad sits just above your Achilles tendons.
- 02
Sit with your back firmly against the support, grip the handles, and brace your core to keep your hips on the bench.
- 03
Bend your knees and pull the ankle pad down toward the bench in a controlled manner by squeezing your hamstrings, without lifting your hips.
- 04
Pause briefly in the bottom position and squeeze your hamstrings.
- 05
Slowly return the weight upward to almost full knee extension and repeat at a controlled pace.
How to get started at the gym
§ 03 · SisuLiftLever Seated Leg Curl (plate loaded) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your toes in a neutral position or your heels slightly lower to keep the load on your hamstrings. Avoid jerking and make the lowering phase clearly slower than the lifting phase.
The movement effectively targets the hamstrings during knee flexion, and it is easy to increase the load with plates.
More exercises: Hamstrings
§ 05 · Same muscles
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