Lever Lying Two-One Leg Curl Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Leverage machine
- Body Part
- Thighs
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Soleus, Gastrocnemius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Lying Hamstring Curl
How to: Lever Lying Two-One Leg Curl
- Adjust the machine setting and position your legs against the padded lever.
- Lie down flat with your hips and back supported.
- Curl your legs up towards your glutes, contracting your hamstrings.
- Hold for a moment at the top of the movement before slowly lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight which compromises form.
- Not fully extending the legs during the eccentric phase.
- Raising the hips off the pad during the exercise.
Modifications
- Use lighter weights to decrease intensity.
- Perform the exercise with a single leg if more stability is needed.
Tips
- Adjust the machine to fit your body size for optimal performance.
- Keep your core engaged throughout the exercise to stabilize your body.
- Control the movement, avoid rushing, and focus on the contraction of the hamstrings.
Lever Lying Two-One Leg Curl Alternatives
Tags
hamstrings
strength
thighs
machine-based
fitness
workout