Lever Standing Leg Curl
The Lever Standing 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 one or both legs between pads depending upon machine's design. Position exercising leg with lever pad behind lower leg and upper pad in front of lower thigh. Bend over and grasp handles for support if available. Stand with body weight shifted on foot of resting leg and raise foot of exercising leg slightly off of floor or platform. Execution: Pull lever up to back of thigh by flexing knee. Return lever until knee is straight. Repeat. Continue with opposite leg. Comments: Some apparatuses allow for abent over posturepotentially further decreasingactive insufficiencyof three of four heads of hamstring at completion of knee flexion. If hips are not significantly bent (ie: body upright),Rectus Femorisbecomes antagonist stabilizers.Dorsal flexionof ankle reducesactive insufficiencyof Gastrocnemius allowing it to assist in knee flexion. Similar exercise can also be performed on somemulti-hip machinesand certainleg extension machines. Also seeBent-over Leg Curl.
Alternative Exercises
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