Lever Alternating Lying Leg Curl

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Lever Alternating Lying Leg Curl

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 one knee. Lower lever pads until knee is straight and repeat with opposite leg. Continue to alternate between sides.

Comments

Keep torso on bench to reduce hyperextension of lower back. Most machines are angled at users hip to position hamstring in more favorable mechanical position. If angle is at much greater angle than one illustrated, Rectus Femoris will less likely be involved as Antagonist Stabilizer. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion. See Knee flexion abduction force vector diagram.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Antagonist Stabilizers

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