Seated Leg Curl
Adjust the machine seat and choose the appropriate weight to match your fitness level. Fix your feet under the roller apparatus with your legs shoulder-width apart.
From the starting position raise your feet up by bending at your knees (kicking up). Then return to the starting position in a controlled movement. This means that the muscle tension is not completely relaxed. Do the required number of repetitions depending on your type of training. Inhale as you raise your feet and legs up and exhale while going down.
Make sure to correctly adjust the machine to your height and that you choose an appropriate weight. Fix your torso without over bending at the waist, especially when you use a heavier weight. Hold the machine grips firmly in your hands. Return to the starting position doing a slow, controlled movement and avoid sudden muscle relaxation. Do the exercise while taking account of your breathing and type of training.
Begin with lighter resistance to master the technique well.
Also called lever seated leg curl, this is a fairly simple exercise. There is one trick you can apply in order to increase the calf involvement: pull the feet upwards (dorsal flexion) during the whole movement.