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Single-Leg Seated Leg Curl
Body Part: Thighs, Hamstrings, Calves
Equipment: Leg Curl Machine
Step 1: Sit in the leg curl machine with feet hip width apart, abs drawn in and braced and toe pulled toward the nose. Ensure setup positions knee close to hinge on the machine and pad resting on lower calf/achilles. Hang one leg straight down. Position head in line with the back and lock shoulder blades back and down.
Step 2: Drive the heels down toward the glutes as far as possible without arching the lower back.
Step 3: Reverse the pattern and lower the weight back to the starting position. Maintain posture throughout.
Step 4: Repeat for the desired number of repetitions. Avoid overarching the lower back, pointing or turning the toes out or jutting the chin forward.