Lever Lying Leg Curl
The Lever Lying Leg Curl primarily works the Biceps Femoris (Long Head), with secondary activation of the Gastrocnemius (Medial), Gracilis, Sartorius, Soleus. 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, Soleus |
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)
- Secondary Muscle Soleus (calves)
Instructions
- Preparation: Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. Execution: Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat. Comments: Keep torso on bench to reduce hyperextension of lower back. Most machines are angled at user's hip to position hamstring in more favorable mechanical position. If this angle is sharp (as shown), Rectus Femoris is less likely involved as Antagonist Stabilizer.Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion. SeeKnee flexion abduction force vector diagram.
Alternative Exercises
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