Seated Leg  Curl  

 

  • Sit on a leg-curl machine so that your knees clear the edge of the seat and allow for full-range movement of the knee joints. Place the back of your lower shins against the resistance pad or rollers when your knees are straight or slightly bent.

  • Hold the handles and lean Into the backrest. This creates some slack In the upper tendons, which is helpful if you have tight hamstrings.

  •  Inhale slightly more than usual and hold your breath as you push your lower legs down at a moderate speed. Keep your toes pointing directly upward as you bend your legs.

  •  Exhale as you reach a 90-degree angle in your knees, and hold the end position for 1-2 seconds for maximal muscular stress. Return to the starting position under control and repeat for reps.