Lever Kneeling Leg Curl

HamstringsLeverage MachineBeginner
Position yourself on the kneeling leg curl machine. Adjust the seat and lever to your desired settings. Place your shins underneath the lever pad, ensuring that your knees are positioned comfortably at the edge of the seat. Grasp the side handles for stability. Slowly curl your legs towards your glutes, contracting your hamstring muscles. Pause momentarily at the top of the movement, then slowly extend your legs back to the starting position without fully locking your knees. Repeat for the desired number of repetitions.

How to perform the Lever Kneeling Leg Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever Kneeling Leg Curl using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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