Plate Kneeling Leg Curl
Learn how to perform Plate Kneeling Leg Curl, a Legs exercise, with setup, breathing and common mistakes.
Plate Kneeling Leg Curl · Preview
Setup
Place one knee on the pad and hook the opposite ankle under the roller. Lean your upper body into the pad and hold the handles to stabilize your torso.
Start phase
Bend your knee by pulling your ankle toward your glute. Keep your upper body fixed and pull only with your hamstring.
End phase
Slowly extend your leg while keeping tension in the back of your thigh. Control the speed so the plate doesn't pull you down.
Target muscles
Make sure you feel a strong squeeze in the back of one thigh. The kneeling position is useful for isolating the hamstrings.
Common mistakes
Arching your back or rotating your pelvis spreads the effort away from the target muscle. Keep your upper body against the pad and work one side at a time.
Breathing
Exhale as you curl and inhale as you extend. Keep the same breathing pattern on every rep.
Coach tip
Because this is a single-side movement, it's easy to compare your balance from left to right. Start with the weaker side.
