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VIDEO DEMO

Two-leg curl with slow lower

Regression of Lying Hamstring Curl

YouTube · Physique DevelopmentHow to Lying Leg Curl | Proper Technique, Set Up, & MistakesWatch the demonstration

REGRESSION · HOW TO DO IT

Two-leg curl with slow lower

These steps are written specifically for the Two-leg curl with slow lower. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Two-leg curl with slow lower. Lie face down with knees lined up near the machine pivot and the roller pad just above the ankles.

  2. 02
    Move the pattern

    Press the hips into the pad and bend the knees to bring the heels toward the glutes.

  3. 03
    Match the demand

    Use both sides together and keep the effort symmetrical. Make the lowering phase deliberately slow and keep the return smooth.

  4. 04
    Finish with control

    Squeeze at the top without lifting the pelvis, then straighten the knees slowly. Own the final inch.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

HAMSTRINGS / 29

Short rangeShort range

Two-leg curl with slow lower

Sets: 3–4 · Reps: 8–15

Two-leg curl with slow lower is a regression of Lying Hamstring Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Knee flexion moves the hamstrings from a longer starting position into a clear shortened finish while the bench stabilizes the rest of the body.