Lever Lying Two-Up One-Down Leg Curl
Description
The lever lying two-up one-down leg curl uses both legs to lift the weight on a lying leg curl machine and then lowers the weight with just one leg. The technique allows for eccentric overload of the hamstring, training the hamstring under heavier loads on the lowering phase. It is a brutal hamstring builder.
Muscle Group
Equipment Required
Lever Lying Two-Up One-Down Leg Curl Instructions
- Lie face down on a lying leg curl machine with both legs under the pad.
- Adjust the pad to sit just above the heels.
- Grip the handles for stability.
- Brace your core and keep your hips pressed into the pad.
- Curl the weight up using both legs until the heels approach the glutes.
- Pause briefly at the top.
- Lift one leg off the pad while leaving the other under it.
- Slowly lower the weight back to the start with just one leg.
Lever Lying Two-Up One-Down Leg Curl Form & Visual
Lever Lying Two-Up One-Down Leg Curl Benefits
- Eccentric hamstring overload
- Stronger than two-leg curl
- Builds hamstring size
- Strengthens the eccentric phase
- Useful for hamstring hypertrophy
- Reduces injury risk in sprinting
Lever Lying Two-Up One-Down Leg Curl Muscles Worked
- Hamstrings
- Calves
- Gluteus maximus
Lever Lying Two-Up One-Down Leg Curl Variations & Alternatives
- Lying Leg Curl
- Nordic Hamstring Curl
- Seated Leg Curl
- Romanian Deadlift
