1. modify the machine lever to suit your height and lie face down on the leg curl machine with the pad of the lever on the rear of your legs (just a couple of inches underneath the calves). Tip: ideally use a leg curl machine that's angled as critical flat since an angled position is additional favorable for hamstrings recruitment.
2. Keeping the torso flat on the bench, guarantee your legs are absolutely stretched and grab the facet handles of the machine. Position your toes straight (or you'll conjointly use any of the opposite 2 stances described on the foot positioning section). this can be your beginning position.
3. As you exhale, curl your legs up as so much as potential while not lifting the higher legs from the pad. Once you hit the absolutely contracted position, hold it for a second.
4. As you inhale, bring the legs back to the initial position. Repeat for the counseled quantity of repetitions.
Caution: don't ever use most weight on the exercise that you just begin using swinging and jerking as you'll risk each lower back injury and conjointly a hamstring injury.
Variations: Since you've got 3 foot positions you've got really 3 exercises. The movement may be performed with a dumbbell held in between your feet (a partner must place it properly). This latter exercise though is barely appropriate for advanced trainees. Finally, it's conjointly potential to simply use one leg at a time for higher isolation.
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