8
Maintain your alignment by keeping your body in the raised plank position
Execution
Single Leg Curls
Keep one leg straight and maintain pressure in the foot cradle
Bring the heel of the other leg in and curl towards your glutes, lifting your torso as you curl (B)
Double Leg Curls
Bring both heels in and curl towards your glutes, lifting your torso as you curl (C)
Keep at least 2-4 inches between the handles so as to get the most effective movement
Muscles targeted:
Hamstrings, Quads, Glutes, Calves, Hips, Lower Back, Core
Preparation
Position: Neutral
Lay face up on the floor and place both heels, feet flexed, in the machine foot cradles, engage core and
press hips up and off the floor (A)
Maintain your alignment by keeping your body in the raised plank position
Execution
Keeping hips raised, move your feet in a circular motion as if riding a bicycle (B-C)
Muscles targeted: