Lying Two-One Leg Curl

Setup

1. 01Lie face down on the machine with knees just off the edge of the pad.
2. 02Set the roller across the back of both ankles.
3. 03Choose a load noticeably heavier than your normal single-leg curl weight.
4. 04Grip the handles and press the hips into the bench.

Execution

1. 01Curl the roller up using both legs together.
2. 02At the top, remove one leg so the roller rests on a single ankle.
3. 03Lower the weight slowly on the one working leg, taking 3 to 5 seconds.
4. 04Return both legs to the roller and repeat, alternating the lowering leg.

Checkpoints

• -The single-leg lowering phase stays slow and controlled, never a drop.
• -Hips stay pinned to the pad during both the lift and the descent.
• -Each leg gets an equal number of eccentric reps.

Common mistakes

• -Picking a load too heavy to lower slowly on one leg.
• -Letting the hips pop up as the single leg fights the descent.
• -Rushing the transition and dropping the roller onto one ankle.
• -Only lowering with the dominant leg.