Machine Leg Curl

Leg curls are an isolation exercise that target the hamstrings, the muscles at the back of your thighs. To perform leg curls using a lever machine, follow these steps:

1. Adjust the machine to fit your height and leg length. The pad should rest just above your ankles when your legs are straight.
2. Lie face down on the bench and grasp the handles for stability. Keep your torso flat and your head aligned with your spine.
3. Exhale and curl your legs up as far as possible, squeezing your hamstrings at the top of the movement. Do not lift your hips or arch your back.
4. Inhale and slowly lower your legs back to the starting position, keeping them slightly off the pad to maintain tension on your muscles.
5. Repeat for the desired number of repetitions and sets.