Leg Curl

Setup

1. 01Set the back pad so the knees line up with the machine pivot.
2. 02Place the ankle pad just above the heels with legs extended.
3. 03Lower the thigh pad to lock the hips down.
4. 04Grip the handles and brace before curling.

Execution

1. 01Curl the heels toward the glutes by flexing the knees.
2. 02Keep the hips and thighs pinned to the pads.
3. 03Pause briefly at the deepest comfortable flexion.
4. 04Lower under control until the legs are nearly straight.

Checkpoints

• -Hips stay down on the pad through the range.
• -Movement comes only from the knees.
• -The lowering phase stays controlled, not dropped.
• -Both legs curl evenly.

Common mistakes

• -Lifting the hips to gain extra range.
• -Using momentum to swing the pad up.
• -Cutting the bottom range short.
• -Setting the ankle pad too high on the calf.