Watch Machine Leg Curls
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Step 1. Lie flat on the machine and grip handles if present. Your knees should be at the end of the pad.
Step 2. Using your hamstrings, curl the weight at your knee toward your glutes. Bring the weight as close to your glutes as possible.
Step 3. Slowly return your legs to a straightened position. Do not let the weight touch the weight stack. Keep your body flat on the pad throughout the movement.
Machine leg curls are an exercise that works the upper hamstrings, as well as the glutes at the top of the motion. This exercise allows users to isolate the hamstrings. Though commonly performed using both legs, machine leg curls may be done one leg at a time, depending on the user’s flexibility or if one leg is overworking the other. Those with low back problems should be careful when performing this exercise. Most machines have an option for adjusting the starting position. If you have back pain, you may want to set the machine so that the motion is shorter. The stretch of fully extending the legs, coupled with having to pull the weight back up from that position can cause pulling in the low back.
External Resources: ACE: Upper Leg Exercises