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운동 라이브러리
Lying Two-One Leg Curl
A prone leg curl variation that lifts the roller with both legs and lowers it with one, overloading the hamstring eccentric.
하체머신Knee flexion
주동근
햄스트링
협응근
비복근둔근코어
장비
머신
패턴
Knee flexion
준비 자세
- 01Lie face down on the machine with knees just off the edge of the pad.
- 02Set the roller across the back of both ankles.
- 03Choose a load noticeably heavier than your normal single-leg curl weight.
- 04Grip the handles and press the hips into the bench.
수행
- 01Curl the roller up using both legs together.
- 02At the top, remove one leg so the roller rests on a single ankle.
- 03Lower the weight slowly on the one working leg, taking 3 to 5 seconds.
- 04Return both legs to the roller and repeat, alternating the lowering leg.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 4 to 6 eccentric reps per leg; this is intense, low-volume work.
- -Start around 120 to 140 percent of your single-leg curl load and progress slowly.
- -Expect significant soreness at first; introduce it once per week initially.