How to do the Lever Lying Two-one Leg Curl
Lever Lying Two-one 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 Glutes.
Lever Lying Two-one Leg Curl demonstration · © GymiaFit
Lever Lying Two-one Leg Curl at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Leverage Machine
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Lever Lying Two-one Leg Curl step by step
- 1Adjust the machine to fit your body and sit on it with your back against the backrest.
- 2Place your legs on the lever pad, just above your ankles.
- 3Grasp the handles on the sides of the machine for support.
- 4Keeping your upper body still, exhale and curl your legs up towards your glutes.
- 5Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
- 6Repeat for the desired number of repetitions.
Lever Lying Two-one Leg Curl — questions
What muscles does the Lever Lying Two-one Leg Curl work?
The Lever Lying Two-one Leg Curl primarily targets the Hamstrings. It also recruits the Glutes as secondary movers.
What equipment do I need for the Lever Lying Two-one 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 Two-one 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 Two-one Leg Curl?
Lever Lying 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 Two-one 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.