Seated leg curl in a machine

Another alternative to lying leg curls, but more sophisticated. This machine has not gained widespread popularity due to its inconvenience.

Nuances and mistakes

1. Adjust the roller and backrest so that the upper roller presses on the thighs near the knees, rather than on the knees themselves, while the lower roller rests against the ankle near the heel.

2. You should bend your legs as much as possible. Do not completely straighten your legs; leave a slight bend in the knee joints.

3. As an alternative, you can start by using one leg first, then the other. This will allow you to focus better on each leg.

4. This exercise is not foundational, so perform it after deadlifts, bent-over exercises, or hyperextensions to "finish off" the back of your thighs.

5. Choose a weight that allows you to complete 10-12 repetitions. You should aim to reach a point of muscle burn; only then will the exercise be effective.