Lever Lying Two-One Leg Curl

HamstringsLeverage MachineBeginner
Lie down on your back on a lever lying leg curl machine. Place one leg on the lever pad and keep the other leg straight. Initiate the movement by bending the knee of the leg on the pad. Curl the lever pad all the way towards your glutes. Hold the contraction for a moment. Slowly return the lever pad to the starting position. Repeat for the desired number of repetitions. Switch legs and perform the exercise on the other side if desired.

How to perform the Lever Lying Two-One Leg Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever Lying Two-One Leg Curl using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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