Position yourself for this exercise by adjusting the machine lever of a standing leg curl machine so that it fits your height. Lie on the machine, bending at your waist so that you are leaning forward at approximately a forty-five degree angle. The pad of the lever should be on the back of one of your legs, approximately 2-3 inches below your calf, and the front of that selected leg should be on top of the machine pad. Firmly grasp the side handles of the machine, ensuring that you torso remains bent forward, your leg is fully stretched, and your toes are pointed straight. To execute the movement, curl your selected leg up as far as you possibly can without allowing your upper leg to come off of the machine pad. 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 before switching legs and performing the same exercise.
