Training your hamstrings is a fundamental part of growing and carving your legs. Whether you are a training fanatic or creating your first training plan, the exercises below will help you meet your fitness goals.
lever seated leg curl
To perform the lever seated leg curl, start by adjusting the machine to fit your height and leg length. Sit on the machine with your back against the padded support. Place your legs on top of the padded lever so that the pads are just above your ankles.
Ensure your legs are fully extended in front of you. This is your starting position. Now, exhale and pull the lever as far back as possible by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second as you squeeze your hamstrings.
Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions. Ensure to maintain a slow and controlled movement throughout the exercise to fully engage your hamstrings.
Remember to adjust the weight to a suitable level that allows you to complete the exercise with correct form but still provides a challenge. Always consult with a fitness professional if you are unsure about the correct form or weight for you.
lever lying two-one leg curl
To perform the Lever Lying Two-One Leg Curl, follow these steps:
1. Position yourself on the leverage machine by lying face down on the bench. Ensure your knees are just off the edge of the bench.
2. Adjust the lever to fit your height and ensure it is just above your heels. The pads should be comfortably resting on your lower legs.
3. Grasp the handles on the sides of the machine for stability.
4. Start the exercise by curling both legs upwards as far as possible. Ensure your body remains flat on the bench throughout the movement. This is your starting position.
5. Lower one leg back down to the starting position while keeping the other leg curled.
6. Curl the lowered leg back up to meet the other leg.
7. Repeat the process, this time lowering the other leg.
8. Continue alternating legs for the desired number of repetitions.
9. After completing the set, lower both legs back to the starting position.
Remember to keep your movements slow and controlled, focusing on the contraction of the hamstrings. Avoid using your back or hips to lift the weight, and ensure your hamstrings are doing the work.
lever lying leg curl
To perform the lever lying leg curl, start by adjusting the machine to fit your height and leg length.
1. Lie face down on the machine with your torso flat against the bench and your legs extended. Position your ankles under the padded lever, ensuring that the pads rest just above your heels and not on the back of your ankles.
2. Grasp the handles on either side of the machine for stability. Keep your torso flat on the bench throughout the exercise to avoid straining your back.
3. Exhale and curl your legs up as far as possible without lifting your upper legs from the pad. Your body should form a 90-degree angle at the knee. Ensure that all the work is done by your hamstrings, not your back.
4. Hold the contracted position for a second as you squeeze your hamstrings.
5. Inhale and slowly lower your legs back to the initial position, resisting the weight on the way down to fully engage your hamstrings.
6. Repeat for the recommended amount of repetitions.
Remember to perform this exercise in a slow and controlled manner, focusing on the muscle contraction and not on the weights you are lifting. Avoid using your back or shoulders to lift the weights; your hamstrings should do the work. If you have back issues, this exercise may not be suitable for you.
lever kneeling leg curl
1. Start by adjusting the lever machine to match your height. The pad should be at the level of your ankles when you are in a kneeling position.
2. Kneel on the machine's padded platform, facing down. Your knees should be just behind the edge of the pad.
3. Secure your ankles under the lever pad, ensuring it's resting comfortably against your lower calves.
4. Grasp the handles on either side of the machine for stability. Your body should be straight from your head to your knees.
5. Exhale and curl your legs up towards your buttocks, keeping your hips and torso stationary. Only your legs should move as you pull the lever up with your hamstrings.
6. Hold the contraction at the top for a second, then slowly lower the lever back to the starting position while inhaling.
7. Repeat for the desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and relaxation. Avoid using your back or hips to lift the weight; your hamstrings should be doing the work.
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