Standing single-leg machine leg curl

How to do this exercise

1. Step:1 Adjust the height of the sleeve (the cushion) so that it rests just above your heel, level with the bottom of the Achilles tendon.
2. Step:2 Face the machine, place one leg against the support and place the back of the leg to be worked against the sleeve.
3. Step:3 Lean forward slightly by grasping the grab handles and press your thigh firmly against the protective cushion.
4. Step:4 Bend your knee to bring your heel toward your glute in an explosive but controlled manner.
5. Step:5 Intentionally contract your hamstrings at the top of the movement for a split second.
6. Step:6 Lower the leg slowly to near full extension, resisting the load throughout the eccentric phase.
7. Step:7 Complete your reps on one leg before switching to the other.