Leg Curls: Hamstring Isolation at Its Best

Set up the machine:
- Adjust the seat so that your knees align with the pivot point of the machine.
- Adjust the leg pad to sit just above your ankles.
- Select an appropriate weight.
Position your body:
- Sit down with your back fully against the backrest.
- Place your feet on the footrests (if applicable), and keep your knees aligned with the machine’s pivot point.
Perform the curl:
- Curl your legs by pulling the pad down towards your glutes, focusing on contracting your hamstrings.
- Keep your upper body stationary and avoid leaning forward.
- Pause briefly when your legs are fully bent.
Return to the starting position:
- Slowly release the tension and extend your legs back to the starting position.
- Avoid letting the weights slam back down.
Repeat for the desired number of repetitions.

Controlled Movement: Focus on controlling both the concentric (curling) and eccentric (lowering) portions of the movement. Avoid jerky movements or using momentum.
Full Range of Motion: Aim to fully extend and fully curl your legs with each repetition. This ensures full engagement of the hamstrings.
Avoid Using Too Much Weight: It's easy to get tempted by heavier weights, but using too much can lead to poor form and increased risk of injury. Select a weight that challenges you, but allows you to complete the full set with proper form.
Don't Arch Your Back: Especially on the prone leg curl machine, avoid arching your lower back as this can strain your spine. Keep your torso flat against the bench.
Keep Your Hips on the Pad: Ensure that your hips do not lift off the bench as this reduces the effectiveness of the exercise and can lead to lower back strain.
Breathing: Inhale as you extend your legs (return to starting position) and exhale as you curl the legs (bring the weight towards your glutes).
Mind-Muscle Connection: Focus on engaging your hamstrings throughout the exercise. This will improve activation and make the exercise more effective.

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