TETSUMachine Lying Two-One Leg Curl
The Machine Lying Two-One Leg Curl is a leverage machine exercise for the upper legs that primarily targets the hamstrings, with the glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Machine Lying Two-One Leg Curl
- Adjust the machine to fit your body and sit on it with your back against the backrest.
- Place your legs on the lever pad, just above your ankles.
- Grasp the handles on the sides of the machine for support.
- Keeping your upper body still, exhale and curl your legs up towards your glutes.
- Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Lying Two-One Leg Curl work?
The Machine Lying Two-One Leg Curl primarily targets the hamstrings. The glutes work as supporting muscles.
What equipment do I need for the Machine Lying Two-One Leg Curl?
You need a leverage machine to perform the Machine Lying Two-One Leg Curl.
How many sets and reps of the Machine Lying Two-One Leg Curl should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Lying Two-One Leg Curl works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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