Leg Curls with Seated Machine
Adjust the machine lever to fit your height. Sit on the machine with your legs under the lever pad and the back of your knees just off the edge of the seat.
Keep your torso upright and grab onto the side handles of the machine. Place your ankles on the leg curl pad, shoulder-width apart.
Keeping the torso upright and abdominals braced, begin with your legs straight out in front of you.
Initiate the movement by flexing at the knees, pulling your heels toward your glutes in a controlled motion. Keep hips stationary on the pad throughout the movement.
Continue to curl your legs inwards until your hamstrings are fully contracted . Focus on keeping tension in the hamstrings.
Pause briefly then slowly raise your legs back to the starting position in a controlled manner. Do not let your legs fully straighten/lock out at the top.
Repeat for the desired number of reps or until fatigue. Make sure to keep proper form and alignment throughout the full range of motion. Work through both legs evenly.