STRENGTH TRAINING MACHINE DRILL, EXERCISE 2: LEG CURL
Purpose: This exercise develops strength in the back of the upper leg muscles (Figure 6-23 ).
Starting Position: Seated position, knees aligned with the center axis of the machine. The lower leg pad is adjusted to contact the lower legs just above the ankle, allowing the lower leg to be fully extended, but not locked. The lower legs and feet are relaxed. The thigh pad is positioned just above the knees. The hips, low back, shoulders, and head are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack. Hands are relaxed and placed on the handgrips on the top of the thigh pad.
- Pull the lower legs to the rear slowly until the lower legs are flexed, forming a 90-degree angle between the upper and lower legs.
- Return to the starting position by slowly raising the lower legs.
- Knees are aligned with the center axis of the machine.
- The leg pad contacts the lower legs just behind the ankles.
- The hips, low back, shoulders, and head are firmly against the seat back.
- Maintain a natural arch in the lower back.
- Exhale on count 1 and inhale on count 2.
Precautions: Do not arch the back or allow the hips to rise off the seat. Do not grip the handgrips tightly.