Machine Kneeling Leg Curl (Plate-Loaded)
Kneeling on one knee in a plate-loaded machine, forearms on the pads, curl the other heel up under the roller; one leg at a time.
How to do it
Setup
One knee on the low pad, forearms on the arm rests, the working leg's ankle under the roller, its knee against the vertical pad.
Steps
- Curl the heel toward the back of the thigh.
- Hold the squeeze with the knee pinned to the pad.
- Lower the roller until the knee opens; finish the leg, switch.
Common mistakes
Knee sliding off the pad to cheat the curl: it stays pressed in. Back arching as the plates rise: brace the trunk on the forearms. Short reps near the top: use the whole range.
Breathing
Exhale on the curl, inhale lowering.
