Lever Standing Single-Leg Curl

Lever Standing Single Leg Curl Instructions

Starting Position

1. Adjust the Machine: Set the padding on the lever to rest comfortably against your lower calf. Adjust the weight according to your fitness level.
2. Stand on One Leg: Position yourself on the machine with one leg (the working leg) on the platform while the other leg remains free. Ensure your non-working leg is bent at the knee and off the platform.
3. Grip the Handles: Hold onto the handles of the machine for balance.

Movement

1. Curl Your Leg: Slowly bend your knee and curl the leg that is on the platform upward towards your buttocks. Keep your upper body stable and avoid leaning forward.
2. Squeeze: At the top of the movement, squeeze your hamstring muscle for maximum contraction.
3. Lower Your Leg: Gradually lower your leg back to the starting position while maintaining control of the movement. Avoid letting the weight drop quickly.
4. Repeat: Perform the desired number of repetitions on one leg before switching to the other leg.

Tips

- Keep your core engaged throughout the exercise to maintain balance.
- Breathe out while curling your leg up and breathe in as you lower it down.
- Focus on a smooth and controlled movement to avoid injury.

Safety Considerations

- Ensure the machine is properly adjusted to your height and comfort.
- Start with lighter weights if you are new to the exercise to prevent strain.