Machine Lying Two-One Leg Curl
The lying leg curl lifted with both legs and lowered with one; the single leg takes the heavier negative, alternating each rep.
How to do it
Setup
Face down in the lying curl machine, both ankles under the roller, hips pressed down, a weight you can curl with two but not one.
Steps
- Curl the roller up with both legs.
- At the top, slip one foot off the roller.
- Lower slowly with the other leg alone, then switch legs on the next rep.
Common mistakes
Dropping the roller once one leg is off: the single-leg lowering is the whole point; take it slowly. Always lowering with the same leg: alternate every rep. Hips rising as the one leg brakes: press them into the pad.
Breathing
Exhale on the two-leg curl, inhale on the one-leg lowering.
