The Lever Lying Two-One Leg Curl exercise is a leg curl variation that targets the hamstrings and glutes. This exercise is performed using a lever lying leg curl machine, which allows for isolation of each leg separately.
How to perform
To perform the Lever Lying Two-One Leg Curl exercise, follow these steps:1. Adjust the lever lying leg curl machine to your desired settings, making sure the padding is comfortable on your legs.
2. Lie face down on the machine with your torso flat against the pad and your legs extended straight out in front of you.
3. Place one leg under the lever pad and secure it in place.
4. With your hands holding onto the handles for stability, lift the lever pad by flexing your knee, bringing your heel towards your glutes.
5. Hold the top position for a second, squeezing your hamstring, then slowly lower the lever pad back to the starting position.
6. Perform the desired number of repetitions on one leg before switching to the other side.
Tips:
- Keep your core engaged and back flat throughout the movement to prevent strain on your lower back.
- Focus on using your hamstring muscles to lift the lever pad, rather than relying on momentum.
- Control the movement both on the way up and down to fully engage the muscles.
- Breathe out as you lift the lever pad and breathe in as you lower it back down.
This exercise is great for targeting the hamstrings and helps to improve strength and muscle definition in the back of the legs. It can be included in a leg day workout routine for added variety and challenge.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.