Lever Seated Leg Curl
Target Muscle
Secondary Muscles
Equipment
Sit on the machine with your back against the padded support and place your legs under the lever pad, the pad should be touching your lower calf/upper ankle.
Grasp the side handles of the machine for support, this will be your starting position.
Push the lever down using your hamstrings (muscles at the back of your thigh) while exhaling, ensuring your upper body remains stationary on the seat.
Pause briefly at the bottom of the movement, then slowly return the lever to the starting position while inhaling, allowing your hamstrings to stretch.
Pro Tip
**Adjust the Lever:** The lever should be adjusted to fit snugly against your lower calves, just above your ankles. If it's too high, it can put unnecessary pressure on your calves and if it's too low, it may not effectively target your hamstrings. **Controlled Movement:** When performing the exercise, avoid the temptation to use momentum. Instead, use a controlled, smooth motion to curl the lever up and then lower it back down. This will ensure that your hamstrings are doing the work and not your lower back or hips. **Avoid Hyperextension:** A common mistake is to curl the lever up too far, causing your hips to lift off the seat. This can lead to