Form cues
- Keep hips glued down
- Curl through the knees
- Move slowly on the way down
- Squeeze hamstrings at the top
Exercise
Lever Kneeling Leg Curl
Upper legs, leverage machine
A machine hamstring exercise done kneeling, curling the lower legs toward the glutes by bending the knees.
Target: hamstrings. Also works: glutes.
Steps
- Adjust the machine so your knees line up with the machine's pivot point and your ankles sit securely under the pads.
- Kneel on the pad facing the machine, brace your torso against the support, and grip the handles.
- Start with your legs extended behind you and keep your hips still.
- Curl your heels up toward your glutes by bending your knees against the pads.
- Pause briefly at the top and squeeze your hamstrings.
- Lower the pads under control until your legs are straight again.
Common mistakes
- Lifting the hips off the pad during the curl
- Swinging the legs to start each rep
- Stopping short and not straightening the knees at the bottom
- Letting the ankles slip out of the pads
Breathing
Exhale as you curl your heels up, and inhale as you lower back to the start.
In the app, search for Lever Kneeling Leg Curl and add it to a workout.