Seated Leg Curl.

Make every rep count.

1. 01

   Choose your weight, then set the ankle pad so it sits snugly just above your heels/Achilles.

2. 02

   Sit tall with your hips pressed into the seat and a neutral spine. Grip the handles and bring the pad slightly off the stack to pre-tension your hamstrings—that’s your start.

3. 03

   Take a deep breath, brace your core, then curl your heels down and back by squeezing your hamstrings. Move smoothly and go as far as you can without your hips lifting or your low back arching.

4. 04

   Pause briefly at the bottom, then lower under control until you’re back at the start (don’t let the stack slam). Repeat for your reps.