3. Exercise Section LIFE FITNESS PRO 2 SERIES OWNERS MANUAL
3-14
PRO 2 LEG CURL (PSLC) Muscles Exercised – Hamstrings
Setup
Lie face down on the pads, positioning the knees just off of the pad aligned
with the machine pivot, as indicated by the red axis of rotation decal. The
lower leg pad should be positioned comfortably above the back of the ankles,
adjust this as needed. Using the adjustment knob located on the machine cam
(available on Pro 2 SE only), adjust the start position to the desired range of
motion. Check the weight stack to ensure appropriate resistance. Grip the
handles located under the chest pad at the head of the machine.
NOTE: Excessively lifting the hips off of the pad during the exercise can place
unwanted stress on the lower back. One method to overcome this is to slightly
lift the thighs off of the pad and hold, while performing the exercise, as this
action forces the hips downward.
Performing the Exercise
Keeping the hips in contact with the pad and with a controlled motion, curl the
legs up till fully flexed, without the hips losing contact with the pad. Return the
legs to the start position, without letting the resistance rest on the stack.
Repeat the motion, while maintaining proper body positioning.
TIP: Allow the feet to maintain in a relaxed position during the exercise.
Flexing the feet during the exercise will activate the Gastrocnemius muscle
and distract from the focus on the Hamstrings muscle. Alternatively, allowing
the Gastrocnemius muscle to assist increases the functionality of the exercise.
The action taken with the feet should depend upon the goals of the exercise.