lever lying two-one leg curl: technique and muscles worked

Animated demonstration of lever lying two-one leg curl

How to do this exercise

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.

Equipment: Selectorized machine Lever machine
Body part: Thighs Glutes
Target muscle: Hamstrings
Secondary muscle: Calves Gluteus maximus

Hypertrophy grade

Very good9 / 10

Nemeo’s take

The machine lying leg curl excels at targeting the hamstrings thanks to almost total stability, allowing tension to be focused on the target muscle, especially in the stretching position. Compared to variations such as the standing leg curl or the Nordic curl, it offers better isolation while reducing the influence of external factors such as the grip or the core. The resistance curve is adapted, the load progression is simple, and the joint risk remains low. If you are looking for pure isolated hypertrophy, it is a powerful choice.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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lever lying two-one leg curl

How to do this exercise

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