Lever Kneeling Leg Curl (plate loaded)
The Lever Kneeling Leg Curl (plate loaded) primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the Gluteus Maximus, Gluteus Medius, Tibialis Anterior. It is a machine isolation exercise at beginner difficulty.
The Lever Kneeling Leg Curl (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Gastrocnemius (Medial), Gracilis, Sartorius, Soleus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gastrocnemius (Medial), Gracilis, Sartorius, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Gluteus Maximus, Gluteus Medius, Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Mount machine by placing supporting knee on horizontal pad and other leg under roller pad with knee against vertical pad.
- Grip handles and place forearm on padded arm rest.
Execution
- Raise ankle to back of thigh by flexing knee.
- Lower ankle until knee is straight.
- Repeat.
- Continue with opposite leg.
Comments
- Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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