Lever Lying Two-one Leg Curl
Also known as: lying lever two-one leg curl, machine lying two-one leg curl, lying machine two-one leg curl
Lever Lying Two-one Leg Curl trades complexity for muscle you built on purpose, and it works before or after your main squat.
How to do 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.
Lever Lying Two-one Leg Curl Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Match the seat and pad settings every session.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add one plate only when the full range stays smooth.
Common Lever Lying Two-one Leg Curl Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Lever Lying Two-one Leg Curl
Swap Lever Lying Two-one Leg Curl For
Lever Lying Two-one Leg Curl — Frequently Asked Questions
How do you 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. 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 Two-one Leg Curl work?
The Lever Lying Two-one 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 Two-one Leg Curl should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lever Lying Two-one Leg Curl good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Lever Lying Two-one Leg Curl?
Try the Assisted Prone Hamstring, Kettlebell Hang Clean or the Reclining Big Toe Pose With Rope. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Lever Lying Two-one Leg Curl the same as the lying lever two-one leg curl?
Yes. The Lever Lying Two-one Leg Curl is also commonly called the lying lever two-one leg curl or the machine lying two-one leg curl. Different gyms and training programs label it differently, but "lying lever two-one leg curl" and "machine lying two-one leg curl" refer to this same movement.
