Lever Kneeling Leg Curl

hamstringsupper legsleverage machine

Matutunan kung paano gawin ang Lever Kneeling Leg Curl nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Glutes.

Lever Kneeling Leg Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Kneeling Leg Curl

Sundin ang mga hakbang na ito para maisagawa ang Lever Kneeling Leg Curl nang may tamang form:

  1. 1I-adjust ang makina para sa iyong katawan at piliin ang nais na bigat.
  2. 2Lumuhod sa makina na nakaharap pababa, mga tuhod nakapatong sa pad at mga paa nakakapit sa ilalim ng footpads.
  3. 3Hawakan ang mga hawakan o gilid ng makina para sa katatagan.
  4. 4Pinapanatiling hindi gumagalaw ang itaas ng katawan, huminga palabas at i-curl ang mga binti pataas patungo sa iyong glutes sa pamamagitan ng pagbabago ng mga tuhod.
  5. 5Sandaling itigil sa tuktok ng kilusan at i-squeeze ang iyong hamstrings.
  6. 6Huminga at dahan-dahang ibaba ang mga binti pabalik sa panimulang posisyon, buong-buong iextend ang mga tuhod.
  7. 7Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Lever Kneeling Leg Curl

Primary

hamstrings

Secondary

glutes

Exercise Details

Equipment
leverage machine
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Kneeling Leg Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Kneeling Leg Curl?

Ang Lever Kneeling Leg Curl ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Lever Kneeling Leg Curl?

Ang Lever Kneeling Leg Curl ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Kneeling Leg Curl nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang makina para sa iyong katawan at piliin ang nais na bigat. Lumuhod sa makina na nakaharap pababa, mga tuhod nakapatong sa pad at mga paa nakakapit sa ilalim ng footpads. Hawakan ang mga hawakan o gilid ng makina para sa katatagan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Kneeling Leg Curl?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Kneeling Leg Curl?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Kneeling Leg Curl best for?

The Lever Kneeling Leg Curl fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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