Lever Lying Two-One Leg Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Leverage Machine
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lever Lying Two-One Leg Curl is an isolation exercise performed on a leverage machine that primarily targets the hamstrings while also engaging the glutes as secondary muscles. It involves lying flat on the bench with the legs fully extended, holding the side handles for stability, and curling one or both legs up toward the glutes in a controlled motion. The movement emphasizes a full contraction of the hamstrings at the top of the curl while keeping the upper legs stationary, followed by a slow, controlled return to the starting position. This exercise allows for focused hamstring activation, improving strength, muscle balance, and stability in the posterior chain.
How to Perform
Lie face down on the machine bench with your torso flat, legs straight, and hands gripping the side handles for support.
Exhale and bend your knees to lift your lower legs toward your glutes, keeping your thighs pressed against the pad and your body stable.
Pause briefly at the top of the movement, focusing on fully contracting the hamstrings.
Inhale and gradually lower your legs back to the starting position with a controlled motion.
Repeat the movement for the set number of repetitions, maintaining steady form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain full control throughout the exercise, lifting and lowering the lever using your hamstrings rather than relying on momentum.
Do not lock or overextend your knees at the top of the curl; choose a weight that allows smooth, controlled movements without forcing the motion.
Keep your core engaged to support your spine and stabilize your body while performing each repetition.
Focus on deliberate contractions of the hamstrings during both the lifting and lowering phases to maximize muscle activation.
Ensure your upper legs remain in contact with the pad to prevent unnecessary strain on the joints and maintain proper form.
How Not to Perform
Do not use momentum or swing your legs to lift the lever.
Do not lift your thighs off the bench or pad.
Do not hyperextend or lock your knees at the top of the movement.
Do not allow your torso or hips to rise or shift during the curl.
Do not hold your breath; avoid tension in other muscles instead of the hamstrings.
Do not use a weight that is too heavy to maintain controlled movement.
Do not rush the repetitions; avoid performing the exercise too quickly.
Do not let your core remain relaxed; it should stay engaged for stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
