Lever Seated Leg Curl Plate Loaded

Muscles worked

Setup

1. Sit on the machine with your back firmly against the backrest and adjust the seat so your knees align perfectly with the machine's pivot point.
2. Position the padded lever arm so it rests comfortably against your lower Achilles tendon, just above your heels.
3. Lower the lap pad snugly against your thighs to lock your hips in place and prevent them from lifting during the set.
4. Grasp the side handles firmly to stabilize your torso and maintain a proud chest.

How to do it

1. Exhale as you curl your legs downward toward the seat by flexing your knees in a smooth, powerful motion.
2. Contract your hamstrings forcefully at the bottom of the movement, holding the peak contraction for one second.
3. Inhale as you slowly return the weight to the starting position, resisting the load to maintain tension on the hamstrings.
4. Follow a controlled tempo, taking roughly 2 seconds to curl down and 3 seconds to return up.

Form checklist

• Keep your lower back and glutes pressed firmly into the seat throughout the entire range of motion.
• Ensure your knees stay aligned with the machine's axis of rotation to prevent joint strain.
• Avoid pointing your toes excessively; keep your feet in a neutral or slightly flexed position.
• Do not allow the weight plates to touch the stack or the arm to rest at the top to keep constant tension.

Pro tips

• Think about pulling with your heels rather than your feet to enhance the mind-muscle connection with the hamstrings.
• To increase calf involvement, keep your ankles dorsiflexed (toes pointed toward your shins) throughout the movement.
• Maintain a slight 'internal' focus on the hamstrings, imagining them shortening as you pull the lever down.

Make it harder

• Add a 3-second pause at the point of maximum contraction (bottom) to eliminate momentum.
• Perform the eccentric (upward) phase with only one leg while using both legs for the concentric (downward) phase.

Frequently asked

What muscles does the lever seated leg curl plate loaded work?

The lever seated leg curl plate loaded primarily targets the calves and hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the lever seated leg curl plate loaded?

The lever seated leg curl plate loaded uses leverage machine.

Is the lever seated leg curl plate loaded good for beginners?

Yes. The lever seated leg curl plate loaded is a beginner-friendly movement and a strong foundation to build on.

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