This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Adjust the seated leg-curl machine so knees align with its pivot, the thigh pad secures the thighs and the roller rests behind the lower legs near the ankles.
- 02
Keep the back on the pad and hands on the handles, starting with the legs relatively extended.
- 03
Bend the knees to move the lower-leg roller down and back, pausing briefly within control.
- 04
Extend the knees slowly back to start without slamming the stack or forcing a hard lockout.
Common mistakes
- Knees not aligned with the pivot or thighs lifting from the restraint pad.
- Leaning and jerking the stack, then dropping it on the return.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.