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Lever Lying Two-One Leg Curl

Lever Lying Two-One Leg Curl

The Lever Lying Two-One Leg Curl is a powerful exercise that targets the muscles of your hamstrings and glutes. This exercise is performed using a lever machine specifically designed to engage these muscles effectively. By isolating a single leg, you can fully concentrate on each limb to maximize its strength and development. During the Lever Lying Two-One Leg Curl, you lie face down on a lever machine with your hips resting against the pad and your legs extended. One leg remains resting on the footpad, while the other is bent at the knee. This exercise involves curling the bent leg towards your glutes while keeping the other leg extended and stationary. The resistance provided by the lever machine challenges your hamstring muscles, forcing them to contract and work hard. Incorporating Lever Lying Two-One Leg Curl into your workout routine can bring numerous benefits. It not only enhances hamstring strength and stability but also helps in achieving well-rounded glutes. Strong hamstrings are crucial for proper knee function and contribute to overall lower body strength. Additionally, a well-developed gluteal area not only promotes better posture but also aids in injury prevention during various activities. Remember to start with a weight that allows you to maintain proper form and gradually progress as you get stronger. Always prioritize quality over quantity when performing the Lever Lying Two-One Leg Curl. As with any exercise, it is essential to utilize proper breathing techniques and engage your core muscles for stability. Incorporate this exercise into your leg day routine to see noticeable improvements in your lower body strength and muscle definition.


  • Start by lying on your stomach on a lever lying leg curl machine.
  • Position your body so that your knees are at the edge of the bench and your feet are pressing against the lever pad.
  • Place your hands on the handles of the machine for stability.
  • Engage your core and glutes to stabilize your body throughout the exercise.
  • Initiate the movement by flexing one leg at the knee, curling the pad towards your glutes.
  • Keep the movement controlled and avoid using momentum.
  • Pause for a brief moment at the top of the movement, feeling the contraction in your hamstrings.
  • Slowly lower the lever pad back to the starting position, maintaining control.
  • Repeat the movement with the opposite leg.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core throughout the movement to maintain stability.
  • Keep your spine neutral and avoid arching your back.
  • Control the movement and avoid using momentum.
  • Gradually increase the resistance or weight as you get stronger.
  • Ensure proper breathing technique by exhaling during the curling phase and inhaling during the extension phase.
  • Maintain a steady and controlled tempo to maximize muscle activation.
  • Remember to warm up properly before performing the exercise to prevent injury.
  • Listen to your body and rest if you experience any pain or discomfort.
  • Incorporate variation into your workouts by alternating between different leg curl exercises.
  • Stay consistent with your training and gradually progress to see improvements in strength and muscle growth.


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