Leg Exercises
Leg Curl Knee Flexion
START
ACTION
START
s &ACETHEENDOFTHEMACHINE
and leg curl pads, and step
between the pads and the
seat, straddling the input
arm.
s ,EANFORWARDANDPLACE
your hands on the bench
to stabilize yourself as you
move into position on the
leg curl.
s 0OSITIONYOURTHIGHSONTOP
of the leg extension seat
with you knees just off the
roller pad and aligned with
the pivot point.
s 5SINGYOURARMSLOWER
yourself face down until
your forearms/elbows are
resting on the bench.
s 4IGHTENYOURABDOMINALSTO
maintain a straight spine/
trunk.
s 0OINTYOURKNEESANDFEET
straight down, and tighten
your inner thigh muscles
(as if squeezing your knees
together) to stabilize.
s 3LOWLYBENDYOURKNEES
bringing your feet upward
and then toward your hips
without moving your spine
and without raising your
hips.
s +EEPINGTHEHAMSTRINGS
tight, slowly allow your legs
to straighten and return
near the starting position.
Do not fully extend our
legs.
FINISH
Muscles worked:
Biceps Femoris, Semimembrano-
sus, Semitenonosus and Gastrocne-
mius
Bench Position:
Connected to Leg Extension Seat
Accessory:
Leg Extension Seat
Pulleys:
Base
Success Tips
s -AKESUREYOUSTRAIGHTENYOUR
legs under control, do not allow
your knees to hyperextend.
s +EEPYOURABSTIGHTANDMAINTAIN
flattened lower back.
s 4RYTORELAXYOURCALFANDFOOT
muscles.
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