An isolation exercise targeting the hamstrings using a leg curl machine for controlled resistance and muscle development.
Sit in the leg curl machine with your back against the pad and your legs positioned under the roller pad. Adjust the machine so that the roller pad is positioned just above your ankles. Curl your legs up by bending your knees and contracting your hamstrings. Return to the starting position with control.
Begin seated in the machine with back against the pad, legs extended and positioned under the roller pad.
Return to the starting position with legs fully extended, maintaining control throughout the movement.
Focus on hamstring contraction, control the movement, keep your back against the pad, squeeze at the top
Using momentum, not maintaining proper form, allowing the weight to control the movement, rushing the exercise
Increase weight, add pause at peak contraction, perform single-leg variations, or add resistance bands.
Reduce weight, perform with resistance bands first, or use bodyweight leg curls.
Stop if you experience pain in the knees or lower back. Maintain proper form to avoid knee strain. Focus on controlled movement rather than heavy weight.