How to do a seated leg curl

Setup:

1. Seated position: Sit in the leg curl machine. Adjust the seat so your knees line up with the pivot point of the machine, and the padded lever rests snugly against the back of your lower legs, just above your ankles.
2. Back and foot position: Ensure your back is flat against the backrest and your feet are hip-width apart on the footplate.
3. Grip: Grasp the handles on either side of the seat for stability.

The Lift:

1. Initiate the curl: Contract your hamstrings and curl your lower legs upwards towards your glutes. Aim to bring your heels as close to your glutes as possible.
2. Squeeze at the top: Briefly hold the contraction at the top of the movement, squeezing your hamstrings.
3. Controlled descent: Slowly lower the weight back to the starting position, resisting the weight's pull and maintaining tension in your hamstrings.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Focus on your hamstrings: Concentrate on the feeling of your hamstrings working throughout the movement.
• Toes forward: Point your toes straight forward or slightly inwards to ensure proper hamstring engagement.
• Breathe: Exhale as you curl the weight, inhale as you descend.