Standing Leg Curls

Stand with your torso against the stabilizing pad, place the back of your right ankle against the ankle pad, and grab the available handles (some machines may also have a pad on which to place your opposite knee).

Pull your right foot towards your buttocks, being sure to avoid excessive hip motion throughout the movement, until your leg is as close to your buttocks as possible.

Reverse the movement and return to the starting position. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.

After completing your reps for one side, reverse sides and repeat.