Lever Lying Leg Curl
Lever Lying Leg Curl
Lever Lying Leg Curl
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
Secondary Muscles:
- Calves (Gastrocnemius):
- Glutes:
- Lower Back:
Equipment Needed
- Lying Leg Curl Machine:
- Weight Plates (if required):
How to Perform the Lever Lying Leg Curl: Step-by-Step Guide
Step 1: Set Up the Machine
- Adjust the Machine:
- Select the Weight:
Step 2: Get Into Position
- Lie Face Down:
- Position Your Legs:
Step 3: Perform the Curl
- Initiate the Movement:
- Full Range of Motion:
Step 4: Lower the Weight
- Return to Start:
- Repeat:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on the Hamstrings:
- Control the Eccentric Phase:
- Do Not Overextend:
- Avoid Excessive Momentum:
Common Mistakes to Avoid
- Using Too Much Weight:
- Lifting the Hips:
- Rushing the Movement:
- Inadequate Range of Motion:
Lever Lying Leg Curl