How to Train with a Leg Curl and Extension Machine?

Using a leg curl and extension machine is an effective way to strengthen the legs. Below are the correct steps to use the machine properly.

1.Adjust the Equipment: Set the seat height according to your height and leg length, ensuring that your legs are comfortably supported throughout the movement.

2.Seated Position: Sit on the machine with both feet placed flat on the footpad. Grip the handles on the seat to keep your body stable.

3.Leg Curl: Slowly curl your legs toward your glutes, focusing on the contraction of the hamstrings at the back of your thighs. This movement primarily targets the hamstring muscles.

4.Leg Extension: After reaching the maximum curl, slowly extend your legs until they are almost straight, but avoid locking out the knees completely. This exercise mainly works the quadriceps.

5.Control Your Breathing: Inhale as you curl your legs, and exhale as you extend them. Keep your breathing steady and controlled.

6.Choose Proper Resistance: Select a weight that matches your ability. Avoid using loads that are too heavy, which could lead to injury.

7.Maintain Stability: Keep your body stable throughout the exercise. Avoid jerking movements or going too fast, which may cause the machine to lose control or your body to sway.

8.Progress Gradually: As you continue training, gradually increase the weight or repetitions to raise the intensity.

9.Finish Properly: After completing all planned sets and reps, slow down the movement and finish smoothly.

Conclusion:

When training with a leg curl and extension machine, it is essential to maintain proper posture, avoid overstretching or compressing the joints, and include warm-ups and stretching before and after the workout to ensure both safety and effectiveness. If you are a beginner, it is recommended to train under the guidance of a professional coach to avoid injury caused by incorrect use.