Lever Kneeling Leg Curl Instructions
Starting Position:
1. Begin by adjusting the leg curl machine to your height. Ensure the pad is positioned against your lower legs, just above your ankles.
2. Kneel on the machine with your upper body resting on the padded support. Your hips should be aligned with the padded support, and your knees should be comfortably pressing on the bench.
3. Keep your back straight and engage your core for stability.
4. Position your feet against the ankle pad, ensuring your knees are aligned under the pivot point of the machine.
Movement Execution:
1. Curl Down: Slowly curl your heels up toward your glutes, focusing on using your hamstring muscles. Keep your hips pressed against the machine and avoid lifting your upper body.
2. Hold: At the top of the movement, pause for a moment to maximize the contraction of your hamstrings.
3. Return: Gradually lower your feet back to the starting position, controlling the movement to prevent any sudden drops.
4. Repetition: Perform the desired number of repetitions, typically 8-15 reps for 2-4 sets.
Tips:
- Maintain a steady and controlled motion throughout the exercise to avoid using momentum.
- Make sure to breathe out when curling your legs up and breathe in when returning to the starting position.
- If you're new to this exercise, start with lighter resistance to familiarize yourself with the movement.
- Adjust the machine settings if you experience discomfort or if it feels awkward.
Safety Precautions:
- Ensure your body is aligned correctly and not twisting to avoid injury.
- If you feel any pain or discomfort in your knees or lower back, stop immediately and reassess your form.
