Lever Alternating Lying Leg Curl

Lever Alternating Lying Leg Curl


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull



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.


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.


Keep torso on bench to reduce hyperextension of lower back. Most machines are angled at user's 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.

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