Lever Lying Leg Curl
Also known as: lying lever leg curl, machine lying leg curl, lying machine leg curl
What Lever Lying Leg Curl really gives you is muscle you built on purpose, driven by a fixed machine groove.
How to do 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.
Lever Lying Leg Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Match the seat and pad settings every session.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add one plate only when the full range stays smooth.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Control the return instead of letting the stack drop.
Common Lever Lying Leg Curl Mistakes
Ignoring seat and pad height between sessions
Write your settings down and reset them before the first rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Lever Lying Leg Curl
Swap Lever Lying Leg Curl For
Lever Lying Leg Curl — Frequently Asked Questions
How do you 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. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lever Lying Leg Curl work?
The Lever Lying Leg Curl primarily targets the hamstrings. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Lever Lying Leg Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add one plate only when the full range stays smooth. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Lying Leg Curl good for beginners?
Not usually. The Lever Lying Leg Curl is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Lever Lying Leg Curl?
Try the Cable Assisted Inverse Leg Curl, Glute-ham Raise or the Power Clean. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Lying Leg Curl the same as the lying lever leg curl?
Yes. The Lever Lying Leg Curl is also commonly called the lying lever leg curl or the machine lying leg curl. Different gyms and training programs label it differently, but "lying lever leg curl" and "machine lying leg curl" refer to this same movement.
