Leg Curl.

Make every rep count.

1. 01

   Set up the machine: Adjust the ankle pad so it rests snugly just above your ankles, and set the backrest/hip pad so your hips and torso feel supported.

2. 02

   Get into position: Lie face down with your torso flat and legs fully extended. Grip the handles to keep your body steady.

3. 03

   Start position: Feet under the pad, knees straight (not locked), hips pressed into the bench.

4. 04

   Curl: Smoothly bend your knees and pull your heels up toward your glutes by driving the movement with your hamstrings—avoid lifting your hips or arching your lower back.

5. 05

   Squeeze: Pause briefly at the top and contract your hamstrings.

6. 06

   Return with control: Lower the weight slowly until your legs are fully extended again.

7. 07

   Repeat for your prescribed reps, keeping the motion controlled throughout.