Leg Curl Machine
1) Set up the seated leg curl machine so that the pad is situated comfortably against your lower back.
2) Put your legs on the padded lever so it sits right below your calf muscles.
3) Make sure the lap pad is on your thighs just above your knees.
4) Grasp the side handles to help ensure stability.
5) Exhale and pull the padded lever down and back towards you by engaging your hamstrings.
6) Inhale and slowly return to the starting position.
Make sure that you do not release all the way where the weighted plates touch. This is to ensure that there is constant tension applied to the muscle.