Upper Legs Exercise · Leverage Machine

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Lever Lying Two-One Leg Curl

The lever lying two-one leg curl is demonstrated face down on a padded leg-curl machine. Both-leg and single-leg phases appear in the animation. Sitting against a backrest describes a seated leg curl, not this lying setup.

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Category

Upper Legs

Equipment

Leverage Machine

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lever Lying Two-One Leg Curl

1. Follow the machine's setup instructions and select a light controllable load before lying face down on its pads.
2. Position the lower-leg pad as directed for that model and keep the knees aligned with its intended pivot position.
3. Hold the support handles and keep the hips supported while bending the knees to curl the lower legs.
4. Return the lower legs smoothly without lifting the hips or letting the stack drop.
5. The animation includes single-leg phases. Attempt them only on equipment designed for that action and with appropriate individual instruction.

Lying versus seated leg curls

Use the instructions for your actual machine. The source title identifies a mixed-leg demonstration, but its precise training protocol has not been independently established.

Technique & Form Tips

Knee bending moves the lever while the torso remains supported face down. The animation is not enough to establish a specific two-up/one-down loading protocol or its timing.

Common Mistakes to Avoid

• Using seated-machine instructions: This demonstration uses a prone pad, not a seated backrest.
• Copying an assumed loading protocol: Do not infer a heavy eccentric method or single-leg load from the animation alone.

How to Breathe During This Exercise

Breathe out during the curl and in during the controlled return.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lever Lying Two-One Leg Curl mainly targets your Hamstrings, with your Glutes helping support the movement.

More Upper Legs Exercises

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

More Hamstrings Exercises

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

Equipment Alternatives

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

Glute-Ham Raise Body Weight · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings

FAQ

What muscles does the Lever Lying Two-One Leg Curl work?

The Lever Lying Two-One Leg Curl mainly works your hamstrings. Your glutes also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lever Lying Two-One Leg Curl?

You do the Lever Lying Two-One Leg Curl with A prone leg-curl machine that permits the demonstrated leg action. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lever Lying Two-One Leg Curl?

One mistake to watch for is using seated-machine instructions: This demonstration uses a prone pad, not a seated backrest.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lever Lying Two-One Leg Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Lever Lying Two-One Leg Curl?

The Glute-Ham Raise trains your hamstrings with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.