How to Plate Loaded Lying Leg Curl

The Plate Loaded Lying Leg Curl is a variation of the leg curl exercise that utilises weight plates to provide resistance. It’s an effective way to target the hamstrings and improve lower body strength.

Muscles Worked

• Hamstrings (back of the thighs)
• Calves (gastrocnemius and soleus)
• Gluteus Maximus (buttocks)

Step-by-Step Guide: How to Perform Plate Loaded Lying Leg Curl

1. Set Up: Adjust the machine to fit your body, ensuring the pad rests comfortably on your ankles and your hips are aligned with the pivot point.
2. Position Yourself: Lie face down on the machine with your legs fully extended and grasp the handles for support.
3. Curl the Weight: Flex your knees to curl the weight toward your glutes, squeezing your hamstrings at the top of the movement.
4. Lower the Weight: Slowly lower the weight back to the starting position, controlling the descent.
5. Repeat: Perform the desired number of repetitions, focusing on engaging your hamstrings throughout the movement.