Lever Lying Two-one Leg Curl

hamstringsupper legsleverage machine

Matutunan kung paano gawin ang Lever Lying Two-one Leg Curl nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Glutes.

Lever Lying Two-one Leg Curl exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Lying Two-one Leg Curl

Sundin ang mga hakbang na ito para maisagawa ang Lever Lying Two-one Leg Curl nang may tamang form:

  1. 1Ayusin ang makina upang magkasya sa katawan at umupo dito na ang likod ay nakatapat sa backrest.
  2. 2Ilagay ang mga binti sa lever pad, sa itaas lamang ng mga bukung-bukong.
  3. 3Hawakan ang mga handle sa magkabilang gilid ng makina para sa suporta.
  4. 4Pinapanatiling hindi gumagalaw ang itaas na katawan, huminga palabas at i-curl ang mga binti pataas patungo sa glutes.
  5. 5Huminto sandali sa tuktok, pagkatapos huminga papasok at dahan-dahang ibaba ang mga binti pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Lever Lying Two-one Leg Curl

Primary

hamstrings

Secondary

glutes

Exercise Details

Equipment
leverage machine
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Lying Two-one Leg Curl?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Lying Two-one Leg Curl?

Ang Lever Lying Two-one Leg Curl ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Lever Lying Two-one Leg Curl?

Ang Lever Lying Two-one Leg Curl ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Lying Two-one Leg Curl nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang makina upang magkasya sa katawan at umupo dito na ang likod ay nakatapat sa backrest. Ilagay ang mga binti sa lever pad, sa itaas lamang ng mga bukung-bukong. Hawakan ang mga handle sa magkabilang gilid ng makina para sa suporta. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Lying Two-one Leg Curl?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Lying Two-one Leg Curl?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Lying Two-one Leg Curl best for?

The Lever Lying Two-one Leg Curl fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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