Lever Lying Single Leg Curl

Target your hamstrings with the Lever Lying Single Leg Curl. This isolation exercise strengthens and sculpts the back of your thighs for improved leg

IntermediateThighs Leverage machine

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Lever Lying Single Leg Curl

Isolation

Lever Seated One Leg Curl

Thighs · Hamstrings · Leverage machine

Intermediate

Isolation

Lever Lying Two-One Leg Curl

Thighs · Hamstrings · Leverage machine

Intermediate

Isolation

Lever Lying Leg Curl

Thighs · Hamstrings · Leverage machine

Intermediate

Isolation

Lever Seated Leg Curl

Thighs · Hamstrings · Leverage machine

Intermediate

Description

A leg exercise performed while lying down that targets the hamstrings. One leg is curled towards the glutes against resistance.

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How to do Lever Lying Single Leg Curl

01
Setup
Lie prone on the machine bench, aligning your knees precisely with the machine's pivot point.
02
Setup
Position the ankle pad just above your heels, ensuring your hips remain firmly pressed against the bench to stabilize your torso.
03
Grasp the machine's handles for stability, then exhale as you slowly curl one leg upwards, pulling the ankle pad towards your glutes.
04
Squeeze your hamstring forcefully at the peak of the contraction, holding briefly to maximize muscle engagement.
05
Inhale as you slowly and with control extend your leg back to the starting position, allowing a slight stretch in the hamstring at the bottom before initiating the next repetition.

Tips

Maintain a controlled tempo throughout the entire movement, avoiding jerky motions to maximize muscle engagement and prevent injury.
Focus on driving your hips into the bench to minimize hip flexor involvement and truly isolate the hamstring muscle.
Keep your working foot dorsiflexed (toes pulled towards your shin) to potentially increase hamstring activation and reduce calf dominance.
Avoid letting the weight stack touch down completely at the bottom of the movement to maintain continuous tension on the hamstring throughout the set.

Common mistakes

Using momentum to lift the weight reduces hamstring activation; instead, focus on a slow, deliberate curl using only muscle power.
Lifting your hips off the bench shifts tension away from the hamstrings; keep your hips pressed down to isolate the target muscle effectively.
Rushing the eccentric (lowering) phase diminishes muscle growth; control the descent for at least 2-3 seconds to maximize time under tension.

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Questions

What muscles does Lever Lying Single Leg Curl work?

Lever Lying Single Leg Curl primarily targets Hamstrings. Secondary muscles include Gastrocnemius, Sartorius, Soleus.

Is Lever Lying Single Leg Curl good for beginners?

Lever Lying Single Leg Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lever Lying Single Leg Curl?

You need Leverage machine to perform Lever Lying Single Leg Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lever Lying Single Leg Curl?

Maintain a controlled tempo throughout the entire movement, avoiding jerky motions to maximize muscle engagement and prevent injury. Focus on driving your hips into the bench to minimize hip flexor involvement and truly isolate the hamstring muscle. Keep your working foot dorsiflexed (toes pulled towards your shin) to potentially increase hamstring activation and reduce calf dominance. Avoid letting the weight stack touch down completely at the bottom of the movement to maintain continuous tension on the hamstring throughout the set.

What are common mistakes when doing Lever Lying Single Leg Curl?

Using momentum to lift the weight reduces hamstring activation; instead, focus on a slow, deliberate curl using only muscle power. Lifting your hips off the bench shifts tension away from the hamstrings; keep your hips pressed down to isolate the target muscle effectively. Rushing the eccentric (lowering) phase diminishes muscle growth; control the descent for at least 2-3 seconds to maximize time under tension.