Lever Seated Leg Curl
The Lever Seated Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus and stabilizer support from the Tibialis Anterior. It is a machine isolation exercise at beginner difficulty.
The Lever Seated Leg Curl 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 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 Tibialis Anterior (calves)
How to Perform
Preparation
- Sit on apparatus with back against padded back support.
- Place back of lower legs on top of far padded lever.
- Secure lap pad on thighs just above knees.
- Grasp handles on lap support.
Execution
- Pull far padded lever toward back of thighs by flexing knees.
- Return lever until knees are straight.
- Repeat.
Comments
- Position back of seat so knees are aligned with fulcrum of lever.
- Position lever pad so it makes contact with lowers leg just above ankles.
- Place leg closest to lever in machine first, followed by further leg.
- Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion.
- Also seeLever Seated Leg Curl machine with pad below knee.
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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