Lever Standing Leg Curl (on multi-hip machine)

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Lever Standing Leg Curl (on multi-hip machine)

Instructions

Preparation

Adjust platform to highest position or lever fulcrum to lowest position so fulcrum is at height of knee. If necessary, place extra elevation near end of platform to stand on, so knee is aligned with fulcrum. Adjust padded roller approximately 45° downward. Step on extra elevation facing padded roller. Place leg closest to lever over roller. Bend over at hips and grasp bar. Slightly extend hip to lower roller so knee maintains alignment with fulcrum.

Execution

Pull padded roller to glutei by flexing knee. Lower padded roller until knee is straight. Repeat. Reposition roller pad lever and continue with opposite leg.

Comments

Taller individuals may only be able to perform this exercise on standard multi-hip machine if adjustments are not sufficient to position knee at same height of fulcrum. If needed, raise body slightly by raising heel for proper knee alignment. Disregard calf as stabilizer if this is not necessary. Maintaining knee position to lever throughout exercise. Shorter individuals may find it difficult to position body high enough even with elevation. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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