Sit on the seated leg curl machine and adjust the back pad so your knees align with the machine's pivot point.
Position the ankle pad just above your heels and the thigh pad snugly on top of your lower thighs.
Grip the side handles for stability and sit upright.
Curl your legs downward and backward by bending your knees, pulling the ankle pad under the seat.
Squeeze your hamstrings at the fully contracted bottom position.
Slowly extend your legs back to the starting position with controlled resistance.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |