How to Use a Leg Curl Machine
Leg curl machines are exercise machines that isolate your hamstrings. You can think of the motion as being similar to a bicep curl -- your hamstrings are essentially your leg biceps, so the weighted curling motion that builds them is the same.
You can use either a seated or lying leg curl machine to build your hamstrings.
Instructions
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Seated Leg Curl
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1
Sit at the leg curl machine.
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2
Put your feet over the circular pad with your calves on top of it and the other pad right below your knees. The other pad should NOT be on top of your knees. Adjust its placement if it is.
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3
Keep your back flush against the seat's back and curl your ankles towards your butt by bending your knees.
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4
Repeat this for as many reps as you've chosen; more reps, about 8 to 12, will build muscle appearance while fewer reps, about 4 to 6, will build strength. Of course, these aren't mutually exclusive -- strength comes with big muscles and big muscles come with strength. Your choice of reps influences how much of each you build.
Lying Leg Curl
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5
Lie on a leg curl machine, stomach-down.
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6
Slip your ankles under the circular pad with your knees just a little off the main pad your body is on.
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7
Bend your knees and bring your ankles to your butt.
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