1 - Adjust the standing leg curl machine so the thigh pad or support aligns comfortably with your working leg and the ankle roller rests just above the back of your ankle.
2 - Stand tall facing the machine and hold the handles for balance, keeping your support leg slightly bent and your hips square.
3 - Brace your core and keep your working thigh stable against the pad without letting your hips rotate or your lower back arch.
4 - Curl your working heel upward toward your glutes by bending your knee, squeezing your hamstring at the top of the movement.
5 - Lower the roller back down slowly and under control until your leg is nearly straight, without letting the weight stack slam down.
6 - Repeat for the desired number of repetitions, then switch legs and perform the same number of reps on the opposite side.
