Machine Seated Leg Curl (Plate-Loaded)
The seated leg curl on a plate-loaded lever: load it with plates on the arm, curl the legs down and back, and return slowly.
How to do it
Setup
Knees lined up with the lever's axis, backrest set so the hips sit deep, the pad resting on the backs of the ankles.
Steps
- Pull the lever down and back until the knees are fully bent.
- Hold the bottom for a beat with the thighs pinned.
- Let the plates rise slowly until the legs are nearly straight.
Common mistakes
Knees ahead of or behind the lever's axis: re-set the seat before the first rep. Hips lifting out of the seat: snug the thigh pad down. Letting the plates fall back: the return is as slow as the curl.
Breathing
Exhale on the curl, inhale on the return.
