Position yourself for this exercise by adjusting the machine lever position of a seated leg curl machine so that it fits your height. Sit down on the machine with your back against the support pad. Then, place your lower legs on top of the machine lever (so that the pad is about 2-3 inches below your calves) and secure the lap pad against your thighs (just above the knee). Firmly grasp the handles on the side of the machine, straighten your legs, and ensure that your toes are pointed directly upwards. To execute the movement, pull the machine lever back towards your hamstrings by flexing at the knees. Once you have the lever pulled back as far as possible, hold the peak contraction briefly before returning to the starting position under control. Ensure that your torso remains stationary throughout this entire movement. Repeat for the prescribed number of repetitions.
