Hamstrings exercise · leverage machine
Lever Lying Two-One Leg Curl
The lever lying two-one leg curl is a leverage machine exercise that targets the hamstrings, with the glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever lying two-one leg curl
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your legs on the lever pad, just above your ankles.
- Grasp the handles on the sides of the machine for support.
- Keeping your upper body still, exhale and curl your legs up towards your glutes.
- Pause for a moment at the top, then inhale and slowly lower your legs 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 glutes work as secondary muscles. See all hamstring exercises or every machine exercise.
