Hamstrings exercise · leverage machine
Lever Lying Leg Curl
The lever lying leg curl is a leverage machine exercise that targets the hamstrings, with the calves assisting.
- Target muscle
- Hamstrings
- Also works
- Calves
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever lying leg curl
- Adjust the machine to fit your body and select the desired weight.
- Lie face down on the machine with your legs straight and your heels against the padded lever.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The calves work as secondary muscles. See all hamstring exercises or every machine exercise.
