시티드 레그 컬

A machine-based isolation movement focused on developing the hamstrings in a controlled seated position.

Instructions:

• Adjust the seat and pad so the knees align with the pivot point and the pad rests just above the heels.

• Sit upright, back against the pad, and grip the handles.

• Curl your legs down by contracting the hamstrings.

• Pause at the bottom, then return slowly to the starting position.

• Keep your upper body stable throughout the movement.

Common mistakes:

• Moving too fast and using momentum

• Lifting the hips off the seat

• Not going through full range of motion

• Letting the weights slam down