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 Self Assisted Inverse Leg Curl, the Self Assisted Inverse Leg Curl (On Floor) and the Linear Acceleration Wall Drill.

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
    Self Assisted Inverse Leg CurlPlay demonstration

    1. Self Assisted Inverse Leg Curl

    66% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back 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: bodyweight only, not a machine
    • Body position: kneeling, not seated
  2. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    2. Self Assisted Inverse Leg Curl (On Floor)

    66% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not seated
  3. Linear Acceleration Wall Drill

    3. Linear Acceleration Wall Drill

    62% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  4. Kick Out SitPlay demonstration

    4. Kick Out Sit

    57% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  5. Inverse Leg Curl (Bench Support)Play demonstration

    5. Inverse Leg Curl (Bench Support)

    54% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie face down on a bench with your hips at the edge and your legs extended straight behind you.
    2. Hold onto the bench for support.
    3. Keeping your upper body still, bend your knees and curl your legs towards your glutes.
    4. Pause for a moment at the top, then slowly extend your legs back 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: bodyweight only, not a machine
    • Body position: lying face down, not seated
  6. Single Leg Glute Bridge

    6. Single Leg Glute Bridge

    53% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Isolation

    A looser match: it works the glutes rather than the hamstrings.

    How to perform this exercise
    1. Lay on the floor with your feet flat and knees bent.
    2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
    3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
    4. Extend as far as possible, pause and then return to the starting position.

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

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  7. Standing Single Leg CurlPlay demonstration

    7. Standing Single Leg Curl

    52% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet hip-width apart and your hands on your hips.
    2. Shift your weight onto your left leg and lift your right foot off the ground, bending your knee.
    3. Slowly curl your right heel towards your glutes, squeezing your hamstring.
    4. Pause for a moment at the top, then slowly lower your right foot back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch legs.

    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: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  8. Single Leg Platform SlidePlay demonstration

    8. Single Leg Platform Slide

    50% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

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

    Why this matches
    • Primary muscle: hamstrings, the same as the Lever Lying Two-one Leg Curl
    • Equipment: bodyweight only, not a machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  9. Leg Lift

    9. Leg Lift

    50% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
    2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
    3. Slowly bring the raised leg back to the floor as you breathe in.
    4. Repeat for the recommended amount of repetitions.
    5. Repeat the movement with the opposite leg.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Lever Lying Two-one Leg Curl
  10. Swimmer Kicks V. 2Play demonstration

    10. Swimmer Kicks V. 2

    49% match
    • Glutes
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie face down on a mat with your arms extended overhead.
    2. Engage your core and lift your chest and legs off the ground simultaneously.
    3. Kick your legs up and down in a fluttering motion, as if you were swimming.
    4. Continue kicking for the desired number of repetitions.
    5. Lower your chest and legs back down to the starting position.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, not a machine
    • Body position: lying face down, not seated

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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