PlanWorkouts

Exercise 0586 · REF 17lJ1kr

Lever Lying Leg Curl exercise animation

Lever Lying Leg Curl

Category
Upper Legs
Target
Hamstrings

Lying face-down and curling the heels toward the glutes isolates the hamstrings in a way few other exercises manage, since the hips stay pinned to the pad and can't help out. It's a common counterpart to leg extensions for the same reason — one isolates the front of the thigh, the other the back. Full range of motion matters more than load here; half-reps barely touch the hamstrings at full stretch.

How to Do the Lever Lying Leg Curl

  1. Adjust the machine to fit your body and select the desired weight.
  2. Lie face down on the machine with your legs straight and your heels against the padded lever.
  3. Grasp the handles or the sides of the machine for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
  5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
  6. Inhale and slowly lower the lever back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Lying Leg Curl primarily targets the Hamstrings, with Calves as the primary synergist muscle group.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have leverage machine? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings

FAQ

What muscles does the Lever Lying Leg Curl work?
The Lever Lying Leg Curl primarily targets the hamstrings, with the calves as the main supporting muscle group.
What equipment do I need for the Lever Lying Leg Curl?
The Lever Lying Leg Curl is done with a leverage machine.
What's a good alternative to the Lever Lying Leg Curl?
If you don't have access to a leverage machine, the Glute-Ham Raise targets the same hamstrings using body weight instead.