Seated Leg Curl:

• Adjust the seat position so that, when your knees are bent, your knee joints are properly aligned with the axis of rotation of the machine.
• If available, use and tighten the seat belt tightly to prevent your body from slipping forward as your legs pull the resistance backward.
• Dorsi-flex your feet (toes pulled back toward your knees) to help prevent your calf muscles from cramping as they contract to assist in flexing the knees.
• Using a smooth, controlled motion, bend your legs slowly with no momentum, pulling your feet down and back; pause in the lifted position (weight is lifted).
• Super slowly return your legs to the lowered position, but do not rest or allow the weight stack to touch.  Lower the weight and then immediately lift it again.
• If possible, try to incorporate a variety of leg curl machines (seated and/or lying) into your routine. The hamstrings are biarticulate muscles (they cross two joints) and are responsible for flexing the knees and extending the hips. A Seated Leg Curl is a popular option, but using a Lying Leg Curl ensures that the hamstrings are being strengthened throughout their complete capacities.

Lying Leg “Wrestling”:

• Lie face-down on a padded bench or table with your kneecaps hanging very slightly over the edge.  A mattress is one of the best machines for this exercise.
• Cross your ankles and dorsi-flex your feet (toes pulled back toward your knees).  Keep your knees pressed together and your feet and ankles close together.
• To adequately warm up the muscles, bend and extend your knees, bringing your heels up and down throughout a full range of motion.  Initially, provide only a little bit of resistance as you perform this motion, one leg “wrestling” the other.
• Then, start working harder, pulling up with the lower leg and pushing down with the upper leg, in both directions, as your knees both bend and extend.
• Continue to breathe in and out in both directions to help control blood pressure.
• Extra Eccentrics: Moving from the lowered to lifted position is only so you can fight yourself really hard as you super slowly return the lowered position.  Perform all of the repetitions for one leg at the same time.  Then, switch legs.