HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and core.
Initiate the knee bend by bringing the heels down. Slowly return back to that starting position to where the knees are just about straight again.
Repeat for the prescribed repetitions.
FEEL: The back of thighs are working.
COMPENSATION: Do not move the torso. Do not rotate the legs.