How to do the Lever Lying Leg Curl
Lever Lying Leg Curl is a beginner single-joint isolation pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Calves.
Lever Lying Leg Curl demonstration · © GymiaFit
Lever Lying Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves
- Equipment
- Leverage Machine
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Lever Lying Leg Curl step by step
- 1Adjust the machine to fit your body and select the desired weight.
- 2Lie face down on the machine with your legs straight and your heels against the padded lever.
- 3Grasp the handles or the sides of the machine for stability.
- 4Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
- 5Hold the contracted position for a brief pause as you squeeze your hamstrings.
- 6Inhale and slowly lower the lever back to the starting position.
- 7Repeat for the desired number of repetitions.
2 free workouts use it
Lever Lying Leg Curl — questions
What muscles does the Lever Lying Leg Curl work?
The Lever Lying Leg Curl primarily targets the Hamstrings. It also recruits the Calves as secondary movers.
What equipment do I need for the Lever Lying Leg Curl?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Lever Lying Leg Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Lever Lying Leg Curl?
Lever Lying Two-one Leg Curl, Lever Kneeling Leg Curl, Lever Seated Leg Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Lever Lying Leg Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.