Lever Lying Leg Curl
Expert Advice
Ensure your hips remain flat on the bench throughout the exercise to prevent lower back strain and to fully engage the hamstrings.
How-to-do Steps
- Adjust the machine to fit your height and lie face down on the leg curl machine.
- Hook your heels under the padded lever.
- Grasp the machine handles for support.
- Exhale and curl the weight up by bending your knees, bringing your heels towards your glutes.
- Hold the contraction briefly, then inhale as you slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Track Lever Lying Leg Curl in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Lever Lying Leg Curl primarily targets the Hamstrings, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings60%
Secondary
Calves20%
Quads20%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Lever Lying Leg Curl work?
This exercise directly targets your hamstrings, with secondary activation in your calves and quads. It is one of the most popular hamstrings exercises in the gym and uses a leverage machine.
What is the most common mistake with Lever Lying Leg Curl?
The biggest mistake is rounding your lower back instead of hinging at the hips. Slow down, focus on feeling the hamstrings work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Lever Lying Leg Curl?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Lever Lying Leg Curl if I don't have a leverage machine?
You can substitute dumbbells or a resistance band to mimic the same movement pattern and still target your hamstrings effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
