LEG CURL

Machine leg curls isolate the hamstring muscles and pull a bit of the glutes into play as well. Keep the abs tight throughout this movement, squeeze the glutes together, and don't use momentum to pull the legs back. The front of your body should be in contact with the pad at all times, and the hips should not kick up.

1. Lie face down on the machine and press the body firmly down. The knees should be slightly off the padding and in line with the axis of the machine.
2. Put the feet underneath the roller pads and adjust if necessary to achieve proper fit.
3. Grasp the handles on the sides of the machine. Inhale.
4. Bend the knees and curl the roller pad toward the buttocks. Curl as far as possible.
5. Hold for 1 to 2 seconds.
6. Exhale while slowly lowering to the starting position.