Position your legs under the padded lever, making sure the lever aligns with the back of your ankles.
Grasp the side handles of the machine for stability, keeping your torso flat on the bench.
Exhale and curl your legs upwards as far as possible without lifting your upper legs from the pad, keeping your toes pointed and your movements smooth and controlled.
Inhale as you slowly return your legs to the starting position, ensuring a full range of motion and avoiding any jerky movements.
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Controlled Movement: When performing the exercise, make sure to maintain a controlled movement. Avoid using momentum to lift the weights. Instead, engage your hamstrings to curl the weight up towards your glutes, pause at the top, and then slowly lower the weight back down. This will ensure maximum muscle engagement and reduce the risk of injury. Full Range of Motion: Make sure to use a full range of motion during the exercise. This means fully extending your legs at the bottom of the movement and curling the weight up as far as possible. Avoid doing half-reps as this will limit the effectiveness of the exercise. Avoid Arch