Machine Leg Curls

Muscle Groups Worked:

Glutes Hamstring

How to Perform This Exericse:

1) Start in the seated position on a machine for leg curls.  Your legs should be parallel to the floor, feet pointed to the ceiling and your body upright.

2) Keep your butt firmly against the seat, with the backrest adjusted so that your back is firmly against the rest.

3) Without using momentum, slowly bring your feet toward your butt, so that your legs are in the maximally flexed position.

4) Return your legs to the maximally extended position.

Notes:
Rotating your feet inward, or outward, will somewhat change what part of your hamstrings you are using to flex your knee.  Pointing your toes inward will work the inside of your legs, pointing them outward will work the outside of your legs.