무릎 꿇은 레그 컬 머신

Kneeling hamstring curl on a machine, isolating the hamstrings with controlled flexion of the knee.

Instructions:

• Adjust the machine so that your knee aligns with the pivot point of the pad.

• Place your working leg under the roller pad, with the thigh supported on the bench.

• Hold the handles or pad to stabilize your body.

• Curl your leg upward by contracting your hamstring until you reach maximum range.

• Lower the pad slowly back to the starting position.

Common mistakes:

• Using too much weight and swinging the movement.

• Not aligning the knee joint correctly with the machine pivot.

• Allowing the hips to lift off the pad.