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Hamstrings · Intermediate

Lever Kneeling Leg Curl (plate loaded)

Accessory drill that develops controlled strength in the target muscles using a weight plate, with emphasis on the hamstrings.

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Exercise overview

Training details

Hamstrings

Equipment

Weight Plate

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the machine seat to fit your height and ensure proper alignment.
  2. 02Kneel on the pads with your legs positioned on the lever arm.
  3. 03With control, curl your legs towards your glutes while squeezing the hamstrings.
  4. 04Pause for a moment at the top before slowly lowering back to the starting position.
  5. 05Repeat for the prescribed repetitions.

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