How to do the Lever Kneeling Leg Curl
Lever Kneeling Leg Curl is an intermediate single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Glutes.
Lever Kneeling Leg Curl demonstration · © GymiaFit
Lever Kneeling Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Leverage Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Lever Kneeling Leg Curl step by step
- 1Adjust the machine to fit your body and select the desired weight.
- 2Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
- 3Grasp the handles or the sides of the machine for stability.
- 4Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
- 5Pause for a moment at the top of the movement, squeezing your hamstrings.
- 6Inhale and slowly lower your legs back to the starting position, fully extending your knees.
- 7Repeat for the desired number of repetitions.
Lever Kneeling Leg Curl — questions
What muscles does the Lever Kneeling Leg Curl work?
The Lever Kneeling Leg Curl primarily targets the Hamstrings. It also recruits the Glutes as secondary movers.
What equipment do I need for the Lever Kneeling Leg Curl?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Lever Kneeling Leg Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Lever Kneeling Leg Curl?
Lever Seated Leg Curl, Lever Lying Leg Curl, Lever Lying Two-one Leg Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lever Kneeling Leg Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.