Lever Bent-over Leg Curl
The Lever Bent-over Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius and stabilizer support from the Gluteus Medius, Gluteus Minimus, Tibialis Anterior. It is a machine isolation exercise at beginner difficulty.
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 |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
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)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Stand in machine with lower pads behind lower legs, upper pads in front of thighs, and lever fulcrum between knees. Bend over, placing forearms on pads, and grasp handles. Stand with body weight shifted on foot of resting leg and raise foot of exercising leg slightly off of floor or platform. Execution: Raise lever up by bending knee as high as possible. Return lever until knee is straight. Repeat. Continue with opposite leg. Comments: The bent-over posture decreasesactive insufficiencyof three of four heads of hamstring at completion of knee flexion.Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion. This exercise is variation ofStanding Leg Curlbut is similar biomechanically toKneeling Leg Curl.
Alternative Exercises
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