Lever Lying Single Leg Curl

Muscles worked

Setup

1. Adjust the lever arm so the padded roller sits comfortably just above your heel/Achilles tendon.
2. Lie face down on the machine, ensuring your knee joint is perfectly aligned with the machine's pivot point.
3. Grasp the handles firmly and brace your core to stabilize your torso against the bench.
4. Position the working leg under the roller and keep the non-working leg relaxed or braced against the machine frame.

How to do it

1. Exhale as you curl the weight upward toward your glutes in a smooth, controlled arc.
2. Squeeze your hamstring hard at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the weight back to the starting position, stopping just before the weight stack touches to maintain tension.
4. Perform all repetitions on one side before switching to the other leg.

Form checklist

• Keep your hips pressed firmly into the pad to prevent lower back arching.
• Ensure your knee stays aligned with the machine's axis of rotation throughout the set.
• Keep your toes pulled toward your shin (dorsiflexion) to better engage the hamstrings.
• Avoid using momentum or 'kicking' the weight up; maintain a steady 2-1-2 tempo.

Pro tips

• Focus on driving your quads into the bench to stabilize the pelvis, which forces the hamstrings to do all the work.
• Imagine pulling the weight with your heel rather than your foot to improve the mind-muscle connection with the hamstring belly.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Add a 'pause-and-squeeze' at the top of each rep, holding the peak contraction for 2-3 seconds.

Frequently asked

What muscles does the lever lying single leg curl work?

The lever lying single leg curl primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever lying single leg curl?

The lever lying single leg curl uses leverage machine.

Is the lever lying single leg curl good for beginners?

The lever lying single leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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