Male

Lever Seated One Leg Curl

Muscles involved

When planning your lower body workout, the lever seated one leg curl is a fantastic movement to place right at the end of your session as a finisher. Working unilaterally allows you to correct strength imbalances between your legs while isolating your hamstrings with precision. Using this leverage machine ensures constant mechanical tension throughout the full range of motion without putting unwanted stress on your lower back. Alternatively, you can run a few light sets of this exercise during your warmup to get blood flowing into the back of your thighs before heavy compound lifts. Focus on curling your heel back smoothly on the machine to feel a deep contraction in every single rep.

How to do it

1. Sit on the leg curl machine, place your right ankle behind the padded lever, and grip the handles for support. 2. Curl your right heel back by flexing your hamstring, pulling the lever towards your glutes. 3. Pause at the peak, squeezing your hamstring. 4. Slowly return the lever to the starting position, and repeat with the opposite leg.

Equipment required

Máquina de apalancamiento

Máquina

Muscles worked

Tips

- Keep your hips pressed firmly into the seat. - Squeeze your hamstring at the top of the curl. - Control the descent of the lever, resisting the weight. - Do not use your back or hips to help lift the weight.