The seated leg curl on the machine is an isolation exercise designed to develop the quadriceps and the front of the thighs. Stabilizing muscles are also engaged, with moderate stabilization provided by the abdominal muscles, the muscles that extend the spine, and the lower and middle portions of the trapezius.
Exercise Instructions
1. Adjust the machine to fit your leg length. Sit on the machine and press your back firmly against the backrest. Grasp the handles or the edge of the seat to maintain a stable posture. Bend your knees and place your ankles under the special rollers.
2. Extend your knees until your legs are straight and your thighs are parallel to the floor. Then, slowly return to the starting position by bending your knees.
Exercise Procedure
1. Perform the movement slowly and avoid using momentum.
2. Keep your back firmly against the seat of the machine. Do not stand up or leave the seat while performing this exercise.
3. Avoid pulling on the machine's handles to assist the movement; use only your legs!
4. At the top of each repetition, squeeze your thigh muscles as hard as possible.
Prone Leg Curl
This exercise targets the entire gluteal and hamstring muscle groups, as well as the calf muscles. If your toes point inward when you bend your legs, the semitendinosus and semimembranosus muscles will bear a greater load. If your toes point outward, the short and long heads of the biceps femoris within the hamstring group will bear a greater load.
Exercise Instructions
1. Adjust the machine's rollers to suit your height. Then, lie face down on the machine's bench. Your legs (lower calves) should be positioned directly beneath the machine's support rollers.
3. Grip the handles located on the lower sides of the machine. Extend your legs as fully as possible. This is the starting position.
4. As you exhale, bend your knees to bring the roller as close to your hips as possible. Keep your quadriceps pressed firmly against the bench.
5. Hold for a few seconds at the top of the contraction. Inhale and return to the starting position. Repeat until you have completed the recommended number of repetitions.
Exercise Guidelines
1. Avoid sudden jerks or jerky movements, as these increase the risk of injury to the lower back and hamstrings.
2. At the lowest point of the movement, ensure that your knees do not lock completely.
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