Standing Leg Curls

1. Standing on the right side of the machine, place your left quad against the thigh pad, and left heel under the rectangular ankle pad.
   
   
2. With your left hand grasp the pad directly in front, and lean the torso slightly forward.
   
   

• Slowly raise your foot toward your buttocks.
  
  
• Go far up as possible to allow maximum contraction.
  
  
• Once the top of the movement is reached, slowly lower your leg while resisting against the weight (do not touch the floor with your leg).
  
  
• Repeat the movement until the desired number of repetitions is completed and then repeat with other leg.