1. Adjust the leg curl machine to fit your height: The pad should rest on your lower legs, just above your heels. Adjust the backrest so that your knees align with the machine's pivot point.
2. Sit down on the machine and place your legs under the padded lever. Adjust the lap pad to sit firmly against your thighs, just above the knees. This helps keep your body from lifting off the bench during the exercise.
3. Hold onto the machine's handles to stabilize your upper body.
4. Engage your core and exhale as you flex your knees, pulling your heels towards your glutes. Perform this movement in a smooth, controlled manner; avoid jerking or swinging the weight.
5. Squeeze your hamstrings at the top of the movement for a moment.
6. Inhale as you gradually return the weight to the starting position, ensuring that you maintain the tension in your hamstrings throughout the descent.
7. Repeat for the desired number of reps and sets. Ensure to maintain proper form throughout all repetitions.
Remember to start with a weight that allows you to perform the exercise with perfect form. Gradually increase the weight as you become stronger. If you're new to this exercise or have existing knee problems, consider consulting a fitness professional to ensure you're performing the exercise correctly and safely.
---
