10 Best Lever Lying Two-one Leg Curl Alternatives for Equipment Limits

The Lever Lying Two-one Leg Curl is done seated with a lever machine. Ranked closest by our scoring: the Standing Leg Curl, Lying Leg Curls and the Lever Lying Leg Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Lever Lying Two-one Leg Curl

Lever Lying Two-one Leg CurlPlay demonstration
Primary muscle
Hamstrings
Equipment
Lever
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Glutes

How to perform Lever Lying Two-one Leg Curl
  1. Adjust the machine to fit your body and sit on it with your back against the backrest.
  2. Place your legs on the lever pad, just above your ankles.
  3. Grasp the handles on the sides of the machine for support.
  4. Keeping your upper body still, exhale and curl your legs up towards your glutes.
  5. Pause for a moment at the top, then inhale and slowly lower your legs back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Lever Lying Two-one Leg Curl Alternatives

10 substitutes, ranked by how closely each one matches the Lever Lying Two-one Leg Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Standing Leg Curl

    1. Standing Leg Curl

    87% match
    • Hamstrings
    • Machine
    • Beginner
    • Isolation

    A good swap when you have a machine to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
    2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
    3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
    5. Perform the same exercise now for the left leg.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
  2. Lying Leg Curls

    2. Lying Leg Curls

    81% match
    • Hamstrings
    • Machine
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: lying face down, not seated
  3. Lever Lying Leg CurlPlay demonstration

    3. Lever Lying Leg Curl

    80% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the hamstrings.

    How to perform this exercise
    1. Adjust the machine to fit your body and select the desired weight.
    2. Lie face down on the machine with your legs straight and your heels against the padded lever.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
    5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
    6. Inhale and slowly lower the lever back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: lying face down, not seated
  4. Seated Leg Curl

    4. Seated Leg Curl

    78% match
    • Hamstrings
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
    2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
    3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
    4. Slowly return to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: seated, the same as the Lever Lying Two-one Leg Curl
  5. Assisted Prone HamstringPlay demonstration

    5. Assisted Prone Hamstring

    75% match
    • Hamstrings
    • Machine
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on a mat or bench with your legs fully extended.
    2. Have a partner or use a resistance band to secure your ankles.
    3. Engage your hamstrings and lift your legs towards your glutes, keeping your knees straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: lying face down, not seated
  6. Seated Band Hamstring Curl

    6. Seated Band Hamstring Curl

    72% match
    • Hamstrings
    • Band
    • Beginner
    • Isolation

    A good swap when you have a band to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Secure a band close to the ground and place a bench a couple feet away from it.
    2. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
    3. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
    4. Pause at the completion of the movement, and then slowly return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a band, not a machine
    • Body position: seated, the same as the Lever Lying Two-one Leg Curl
  7. Floor Glute-ham Raise

    7. Floor Glute-ham Raise

    71% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound
    How to perform this exercise
    1. You can use a partner for this exercise or brace your feet under something stable.
    2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
    3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
    4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: kneeling, not seated
  8. Smith Machine Stiff-legged Deadlift

    8. Smith Machine Stiff-legged Deadlift

    71% match
    • Hamstrings
    • Smith-machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
    2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: standing, not seated
  9. Lever Kneeling Leg CurlPlay demonstration

    9. Lever Kneeling Leg Curl

    70% match
    • Hamstrings
    • Lever
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and select the desired weight.
    2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
    5. Pause for a moment at the top of the movement, squeezing your hamstrings.
    6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: kneeling, not seated
  10. Lever Seated Leg CurlPlay demonstration

    10. Lever Seated Leg Curl

    68% match
    • Hamstrings
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the machine to fit your body and sit on it with your back against the backrest.
    2. Place your lower legs under the padded lever, just above your ankles.
    3. Grasp the handles on the sides of the machine for support.
    4. Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
    5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
    6. Inhale and slowly lower the lever back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: a machine, the same as the Lever Lying Two-one Leg Curl
    • Body position: seated, the same as the Lever Lying Two-one Leg Curl

Why You Might Need a Lever Lying Two-one Leg Curl Alternative

You may substitute this isolation curl for several reasons: the lever machine may be unavailable, you might have knee or hip restrictions, or you prefer different loading patterns. Swaps let you target the hamstrings through either knee flexion (Nordic or machine curls) or hip extension (RDLs) to preserve strength and hypertrophy. For rehab, choose low‑load eccentrics; cue: stop just before hip extension to isolate knee flexors and avoid compensatory lumbar extension.

How to Choose the Right Lever Lying Two-one Leg Curl Substitute

Select a substitute by matching the primary intent: if you need pure knee‑flexion isolation, use seated or single‑leg hamstring curls; cue: drive the heel into the pad and avoid hip rise. For posterior‑chain strength and hip extension, pick RDLs or single‑leg RDLs and hinge at the hips while keeping a neutral spine. Consider loading capacity, unilateral vs bilateral needs, available equipment, and tolerance for eccentric stress. Progress by increasing eccentric tempo or adding resistance bands or weight.

Lever Lying Two-one Leg Curl FAQ

What muscles does Lever Lying Two-one Leg Curl work?

The exercise primarily targets the hamstrings, both the biceps femoris and semimembranosus/semitendinosus, through knee flexion and some hip stabilization. Cue: pull the heel toward the glute, pause at peak contraction, and avoid driving the hips upward to keep tension on the hamstrings rather than the glutes.

What is the best bodyweight alternative to Lever Lying Two-one Leg Curl?

The Nordic hamstring curl is the top bodyweight substitute because it loads eccentric knee flexion strongly and activates the hamstrings through a long range. Technique cue: anchor your ankles, control the forward lean with a 3–4 second eccentric, and use your hands lightly to catch the descent before returning concentrically.

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