Upper Legs Exercise · Leverage Machine

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Lever Lying Two-One Leg Curl

This two-to-one leg curl variation trains the hamstrings using both legs on the lowering phase but one leg on the lift, which loads the eccentric portion more per leg than a standard bilateral curl would. It's an efficient way to add unilateral hamstring work without doubling the total set count.

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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. Set the machine to fit your body and sit with your back against the backrest.
2. Place your legs on the lever pad, just above your ankles.
3. Grasp the handles on the sides of the machine for support.
4. Keeping your upper body still, exhale and curl your legs up toward your glutes.
5. Pause briefly at the top, then inhale and slowly lower your legs back to the starting position.
6. Complete your target reps on one side, maintaining smooth control, then switch sides and repeat.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. 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 leverage machine. 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 the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. 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.