Seated leg curl

Adjust the machine, select the weight you need. Sit on the seat, press your back against the back of the seat. Place your feet under the roller and attach the locking lever to your thighs, slightly above your knees, as shown. Grasp the side handles. This will be your starting position. As you exhale, moving only the lower part of your legs, bend your legs. Keep your lower back arched and your torso still. Hold your legs for a few seconds at the extreme point to ensure maximum contraction of the outer thigh muscles. As you inhale, slowly straighten your legs, returning to the starting position. Complete the required number of repetitions. Variations: With three different foot positions, you will do three exercises for different parts of the thigh muscles.