Leg Extension / Curl

Leg Extension

Muscles Worked: Quadriceps

✅ Setup

• Align knee with machine pivot
• Front of ankle under pad
• Sit tall

✅ Movement Cues

• Extend legs
• Pause briefly
• Lower slowly
• Maintain posture

🚫 Avoid

• Swinging weight
• Slamming stack
• Leaning back

Leg Curls

Muscles Worked: Hamstrings

✅ Setup

• Align knee with machine pivot
• Back of ankle on pad
• Sit tall

✅ Movement Cues

• Pull heels toward you
• Pause briefly in full flexion
• Keep movement both ways controlled

🚫 Avoid

• Lifting hips
• Swinging
• Using momentum instead of control