The following exercise is designed to work the three major muscles of the back of the leg. This exercise uses the knee joint only. Ensure that when you lift the weights your hips do not come off the bench excessively. Keep the movement under control do not let momentum lift the weights or take the weight down. It should take a two second count to get the movement up and down.
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Lay face down and position your knees next to the pivot point of the machine. The pad should rest the Achilles Tendon.
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Begin movement by curling pad towards glutes. Keep your toes pointed downwards. |
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Curl weight as high as possible but do not let hips come off the bench. Lower weight under control until legs are fully extended.
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