Leg Curl - Nautilus S912 Owner's Manual

EXERCISES

Leg Curl

Muscles Worked:
This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitneonosus) on the back of the thigh as
well as the gluteals.
Starting Position:
• Adjust the seat bottom and seat back to the Leg Curl position as noted on the seat position labels.
• Adjust press arm to rearmost position as shown in the photos below.
• Lie face down with your upper thigh on the seat pad, knees near the pivot point and ankles under the upper roller pads.
If necessary, adjust position of upper roller pads to rest comfortably on ankles.
• Point your knees and feet straight down and tighten your inner thigh muscles (as if squeezing your knees together) to
stabilize.
• Place your hands down on the handles or in front of you.
• Place your forehead on the bench, or turn your head to the side, but do not look up, hyper-extending your neck.
• Tighten your abs to prevent spinal motion and very slightly lift your knees off the bench pad, taking the pressure off your
thighs and tightening the hamstrings.
Motion:
• Slowly bend your knees, upward then inward toward your hips without moving your spine and without your hips lifting
from the bench.
• Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting position. Do not fully
extend your legs.
Key Points:
• Make sure you straighten your legs under control, do not allow your knees to hyper-extend.
Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
•
• Try to relax your calf and foot muscles.
20
START FINISH