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leg exercises > Machine Leg Curl
 
 

  

 

This is a good basic exercise that develops the quadriceps.

1 Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable. 

2 Exhale and extend your legs at the knee - stop the movement just before your legs become straight.

3 Inhale and slowly return your legs to the starting position. 
 

Variations:

- some machines can be adjusted to alter the starting and finishing position if either the movement or the positions are uncomfortable. If you have suffered an injury in the past or feel any pain, try a starting position of 90 degrees at the knee and a finishing position of 160 degrees.

- in order to correct any differences that there may be in strength between your legs, try doing the exercise using only your weaker leg

Precautions:

- regardless of your tempo, do not kick your legs in any part of the exercise - the movement should remain smooth throughout

- make sure you do not allow the shin pad to leave your legs at any point during the movement

- if you experience any pain at all during the course of this exercise stop what you are doing immediately and consult an exercise specialist