1 - Sit on the seated leg curl machine with your back firmly against the pad and adjust the seat so your knee lines up with the machine’s pivot point.
2 - Place one lower leg on top of the ankle pad, just above the heel, and secure the thigh pad over your working leg to prevent your hips from lifting.
3 - Keep your non-working leg relaxed and out of the movement path, with your torso upright and hands holding the machine handles.
4 - Brace your core and curl the working leg downward by bending your knee, pulling the pad toward the back of your thigh in a controlled motion.
5 - Pause briefly at the bottom and squeeze your hamstring without lifting your hips or arching your lower back.
6 - Slowly return the pad to the starting position until your knee is nearly straight, maintaining tension on the hamstring.
7 - Repeat for the desired number of repetitions, then switch legs.
