buffroLever Lying Leg Curl
Legs · Machine · Beginner
How to do it
- Adjust the machine to fit your body and select the desired weight.
- Lie face down on the machine with your legs straight and your heels against the padded lever.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Hamstrings
Secondary: Calves
Is your Lever Lying Leg Curl good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 28 kg |
| Novice | 35.5 kg |
| Intermediate | 43 kg |
| Advanced | 53 kg |
| Expert | 63 kg |
| Veteran | 74.5 kg |
| Elite | 86 kg |
| Master | 99 kg |
| Apex | 112 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Lever Lying Leg Curl.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Chasing reps after your position changes. End the set when you can no longer repeat the movement with control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your hamstrings.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Lever Lying Leg Curl FAQ
What muscles does the Lever Lying Leg Curl work?
The primary target is hamstrings. It also involves calves while you keep the movement controlled.
How many sets and reps should I do for the Lever Lying Leg Curl?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Lever Lying Leg Curl strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
