What muscles does the Lever Lying Single Leg Curl work?

This exercise primarily targets the hamstrings in the upper legs. It also engages the glutes and calves as secondary muscles, helping improve lower-body strength and stability.

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

You need a leg curl machine specifically designed for lying position to perform this exercise. If you don’t have access to one, resistance bands or dumbbell leg curls can serve as alternatives, though they work the muscles slightly differently.

Is the Lever Lying Single Leg Curl suitable for beginners?

Yes, beginners can perform this exercise as long as they use light weights and focus on proper form. Starting with controlled movements and avoiding excessive load will help reduce the risk of injury.

What are common mistakes to avoid during the Lever Lying Single Leg Curl?

Common mistakes include lifting the hips off the bench, using momentum instead of muscle control, and moving too quickly. To avoid them, keep your hips pressed into the pad, move with slow and controlled motion, and select an appropriate weight.

How many sets and reps should I do for the Lever Lying Single Leg Curl?

For strength and hypertrophy, aim for 3–4 sets of 8–12 reps per leg. Beginners can start with 2–3 sets of 10–15 reps using lighter weights to build endurance and muscle coordination.

What safety tips should I follow when doing the Lever Lying Single Leg Curl?

Always warm up your hamstrings before performing the movement, and avoid locking out the knee at the bottom position. Use weights you can control throughout the lift, and maintain proper body alignment to minimize strain on joints.

Are there variations of the Lever Lying Single Leg Curl I can try?

Yes, you can perform the movement with both legs simultaneously for more overall strength work or use resistance bands for a home-based variation. Adjusting tempo, such as adding pauses at the peak contraction, can also make the exercise more challenging.

Lever Lying Single Leg Curl

Target Muscles

Primary:

Upper Legs

Secondary:

Glutes

Lower legs

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Lie face down on the leg curl machine with the roller pad just above your ankle on one leg and grip the handles for support. Curl your leg upward by bending your knee, bringing the pad toward your glutes, then lower it back down with control. Keep your hips pressed into the bench and avoid lifting your torso during the movement.

Step-by-Step Instructions

Adjust the machine to fit your body. Lie face down on the bench of the leg curl machine, ensuring your hips are aligned with the pivot point of the machine. Position the roller pad just above the back of your ankle on one leg, while the other leg remains extended and relaxed.
Grip the handles or sides of the bench for stability. Keep your torso flat against the bench and your head in a neutral position.
Begin the movement by curling your active leg upward, bending at the knee. Pull the roller pad as close to your glutes as possible while maintaining control and avoiding jerky movements.
Pause briefly at the top of the movement, ensuring a full contraction of the hamstrings.
Slowly lower your leg back to the starting position, fully extending the knee but not locking it.
Repeat for the desired number of repetitions, then switch to the other leg and repeat the process.

Explore more upper legs exercises or strength machine exercises in our exercise library.

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Kettlebell Swing

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Frequently Asked Questions

What muscles does the Lever Lying Single Leg Curl work?: This exercise primarily targets the hamstrings in the upper legs. It also engages the glutes and calves as secondary muscles, helping improve lower-body strength and stability.
What equipment do I need for the Lever Lying Single Leg Curl?: You need a leg curl machine specifically designed for lying position to perform this exercise. If you don’t have access to one, resistance bands or dumbbell leg curls can serve as alternatives, though they work the muscles slightly differently.
Is the Lever Lying Single Leg Curl suitable for beginners?: Yes, beginners can perform this exercise as long as they use light weights and focus on proper form. Starting with controlled movements and avoiding excessive load will help reduce the risk of injury.
What are common mistakes to avoid during the Lever Lying Single Leg Curl?: Common mistakes include lifting the hips off the bench, using momentum instead of muscle control, and moving too quickly. To avoid them, keep your hips pressed into the pad, move with slow and controlled motion, and select an appropriate weight.
How many sets and reps should I do for the Lever Lying Single Leg Curl?: For strength and hypertrophy, aim for 3–4 sets of 8–12 reps per leg. Beginners can start with 2–3 sets of 10–15 reps using lighter weights to build endurance and muscle coordination.
What safety tips should I follow when doing the Lever Lying Single Leg Curl?: Always warm up your hamstrings before performing the movement, and avoid locking out the knee at the bottom position. Use weights you can control throughout the lift, and maintain proper body alignment to minimize strain on joints.
Are there variations of the Lever Lying Single Leg Curl I can try?: Yes, you can perform the movement with both legs simultaneously for more overall strength work or use resistance bands for a home-based variation. Adjusting tempo, such as adding pauses at the peak contraction, can also make the exercise more challenging.