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Upper Legs · Leverage Machine
Kneeling Leg Curl Machine
Kneeling Leg Curl Machine is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Kneeling Leg Curl Machine
- Kneel on the leg curl machine with one leg bent on the knee rest behind you and the other leg extended and secured under the pad.
- Hold onto the handles for stability and keep your back straight.
- Curl the extended leg by bending your knee and pulling your heel towards your glutes, squeezing your hamstrings at the top of the movement.
- Slowly return your leg to the starting position with control. Repeat for the desired number of repetitions, then switch legs.
Form tips
- Keep your back straight and avoid arching or rounding your spine.
- Focus on engaging your hamstrings throughout the movement.
- Exhale as you curl your leg up and inhale as you lower it back down.
Kneeling Leg Curl Machine alternatives
More hamstrings exercises
Kneeling Leg Curl Machine FAQ
What muscles does Kneeling Leg Curl Machine work?
Kneeling Leg Curl Machine mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes work as secondary muscles.
What equipment do you need for Kneeling Leg Curl Machine?
You need a leverage machine.
How many sets and reps of Kneeling Leg Curl Machine should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kneeling Leg Curl Machine good for beginners?
Yes. Kneeling Leg Curl Machine is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Kneeling Leg Curl Machine burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Kneeling Leg Curl Machine?
Other exercises for the hamstrings include Resistance Band Leg Curl, Suspension Trainer With Grips Leg Curl, Bodyweight Lying Leg Curl and Band Standing Leg Curl.
For developers
Use Kneeling Leg Curl Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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