Leg Curl - Seated (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the leg curl machine with your back against the pad and your legs extended straight in front of you.
   • Adjust the machine settings so that the padded lever is positioned just above your ankles.
2. Step 2Adjust the Machine
   • Ensure that the machine is set to an appropriate weight for your fitness level.
   • Make sure the seat and leg pad are adjusted to fit your body comfortably.
3. Step 3Position Your Legs
   • Place your legs under the padded lever, ensuring that your ankles are positioned just above the pad.
   • Keep your feet flexed and your knees aligned with the machine's pivot point.
4. Step 4Engage Your Core
   • Sit up straight and engage your core muscles to maintain stability throughout the exercise.
   • Keep your hands on the machine's handles or at your sides for support.
5. Step 5Curl Your Legs
   • Slowly curl your legs downwards by bending your knees and bringing your heels towards your glutes.
   • Focus on squeezing your hamstrings as you perform the movement.
6. Step 6Lower Your Legs
   • Gradually lower your legs back to the starting position, fully extending your knees.
   • Control the movement to avoid using momentum and ensure proper form.
7. Step 7Repeat
   • Repeat the curling and lowering motion for the desired number of repetitions.
   • Maintain good form throughout each rep to maximize effectiveness and reduce the risk of injury.
8. Step 8Finish the Exercise
   • After completing your reps, carefully exit the machine.
   • Make sure to adjust the machine back to its original settings if necessary.