Exercise guide · Intermediate · Compound
Lever Lying Two-One Leg Curl: How to Do It & Muscles Worked
The lever lying two-one leg curl is an isolation exercise targeting the hamstrings using a leverage machine. It involves curling the legs towards the glutes while lying on the machine, focusing on one leg at a time for increased intensity and muscle engagement.
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Equipment
- Leverage Machine
- Level · type
- Intermediate · Compound
How to do the lever lying two-one leg curl
- Step 1: Adjust the machine to fit your body and sit on it with your back against the backrest.
- Step 2: Place your legs on the lever pad, just above your ankles.
- Step 3: Grasp the handles on the sides of the machine for support.
- Step 4: Keeping your upper body still, exhale and curl your legs up towards your glutes.
- Step 5: Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Lever Lying Two-One Leg Curl alternatives
More exercises that train the hamstrings as their main target:
-
Barbell Good Morning
Hamstrings · Barbell · Intermediate compound -
Barbell Straight Leg Deadlift
Hamstrings · Barbell · Intermediate compound -
Cable Assisted Inverse Leg Curl
Hamstrings · Cable · Intermediate compound -
Inverse Leg Curl (Bench Support)
Hamstrings · Body Weight · Intermediate compound -
Kettlebell Hang Clean
Hamstrings · Kettlebell · Intermediate compound -
Lever Kneeling Leg Curl
Hamstrings · Leverage Machine · Intermediate compound -
Self Assisted Inverse Leg Curl (On Floor)
Hamstrings · Body Weight · Intermediate compound -
Self Assisted Inverse Leg Curl (On Floor) with Elite
Hamstrings · Body Weight · Intermediate compound
More hamstrings exercises
-
Lying Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Assisted Prone Hamstring
Hamstrings · Assisted · Beginner compound -
Dumbbell Lying Femoral
Hamstrings · Dumbbell · Beginner compound -
Exercise Ball Seated Hamstring Stretch
Hamstrings · Stability Ball · Beginner stretch -
Glute-Ham Raise
Hamstrings · Body Weight · Advanced compound -
Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.