How to perform Leverage Machine Seated Leg Curl with proper form

1. Setup

   • Adjust the backrest so your knees are aligned with the machine's pivot point.
   • Sit down and place your legs on the padded lever, positioning your ankles just above your heels.

2. Foot Placement

   • Ensure your feet are flexed with your toes pointed slightly upward.
   • Your knees should be at a 90-degree angle when starting.

3. Grip

   • Hold onto the side handles of the machine for stability.

4. Curl Movement

   • Exhale and curl your legs down by flexing your knees, bringing your heels towards your glutes.
   • Keep your upper body pressed against the backrest throughout the movement.

5. Peak Contraction

   • At the bottom of the curl, pause briefly to maximize muscle contraction.

6. Returning

   • Inhale and lower your legs back to the starting position in a controlled manner.
   • Avoid using momentum; focus on a slow return.

7. Repetition

   • Repeat for desired repetitions, maintaining proper form throughout.

Key Points

• Maintain a neutral spine.
• Avoid locking your knees at the start/end of the movement.
• Adjust the machine settings as needed for comfort and proper alignment.