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All exercises

Lever lying two-one leg curl

Intermediate

Lever lying two-one leg curl is a isolation machine exercise for the hamstrings, also working the glutes.

Trained one side at a time.

What it works

Primary muscle

Hamstrings

Also works

Glutes

Equipment
Machine
Movement
Legs
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Adjust the machine to fit your body and sit on it with your back against the backrest.
  2. 2Place your legs on the lever pad, just above your ankles.
  3. 3Grasp the handles on the sides of the machine for support.
  4. 4Keeping your upper body still, exhale and curl your legs up towards your glutes.
  5. 5Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Standing single leg curlBodyweight
  • Inverse leg curl (bench support)Bodyweight
  • Self assisted inverse leg curl (on floor)Bodyweight
  • Single leg platform slideBodyweight
  • Lever kneeling leg curlMachine
  • Dumbbell lying femoralDumbbell

Easier variations

  • Lever lying leg curlMachine
  • Lever seated leg curlMachine
  • Assisted prone hamstringMachine
  • Self assisted inverse leg curlBodyweight

Harder variations

  • Self assisted inverse leg curlBodyweight
  • Inverse leg curl (on pull-up cable machine)Bodyweight
  • Glute-ham raiseBodyweight
Logged today · 90 seconds restLever lying two-one leg curl

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