Machine Seated Single-Leg Curl (Plate-Loaded)
One leg under the pad of a plate-loaded seated curl, the other hanging below: curl the plates down and back with the single leg.
How to do it
Setup
Seated with the working knee at the lever's axis, that ankle behind the pad, the other foot resting under the seat.
Steps
- Curl the pad down and back with the one leg.
- Keep both hips square on the seat.
- Return slowly until the knee is almost straight; switch legs after the set.
Common mistakes
Loading it as for two legs: one leg takes far less; start light. Hanging leg pushing on the frame for help: it rests, relaxed. Plates crashing back up: control the return all the way.
Breathing
Exhale on the curl, inhale lowering.
