BodyCraft Strength Training System manual Seated Leg Curl

Page 56

LEGS

Seated Leg Curl

Note: This exercise is only available on the Elite model.

Adjust the seat to its lowest position. Adjust the leg lever to its high- est comfortable position by grabbing the attached handle and pulling the release lever with your middle finger. Sit on the seat and place your ankles atop the lower roller pad, but under the middle set of roller pads. Adjust the middle set of roller pads so that they are snug against your shins. These pads will help keep your body in the proper position. Grasp the handles and bend at the knee, pushing the roller pads down and toward the ma- chine. Return slowly.

Variations: Pointing your toes focuses the work on the Hamstrings, while flexing your feet also involves the Gastrocnemius.

Primary muscles worked: Hamstrings (back of upper legs), Gastrocnemius (rear of calf).

54

Image 56

Contents Exercise Guide Table of Contents Introduction Functional Training Arms Chest Bench Press Cable Bench Press Converging Bench Press Incline Bench Press Cable Incline Bench Press Converging Incline Press Decline Bench Press Cable Decline Bench Press Converging Decline Bench Press Self Stabilizing Chest Press Cable Pec Fly Cable Incline Fly Cable Low Fly Shoulders Shoulder Press Cable Shoulder Press Converging Shoulder Press Cable Lateral Raise Cable Front Raise Standing Cable Lateral Raise Standing Front Raise Upright Row Shrugs External Rotator Internal Rotator Back Lat Pull Down Low Cable Row Mid Row One Arm Row Front Lat Pullover Seated Cable Mid Row Self Stabilizing Mid Row Arms Cable Arm Curl Standing Bar Curl Overhead Biceps Curl Arm Curl From Mid Pulley Triceps Pushdown Triceps Extension Triceps Extension From High Pulley Triceps Kickback Core Ab Crunch Reverse Crunch Seated Knee Raise Oblique Twist Side Bends Legs Leg Extension Standing Leg Curl Seated Leg Curl Leg Press Calf Raise Hip Adduction Hip Abduction Glute Kick Sports Specific / Functional Golf Swing Tennis Swing Baseball Pitch