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Main muscles used:
Lie on your stomach on a leg curl machine and position your feet below the foot pad.

Your knees should be just off the pad.

Slowly bend your knees to lift your heels toward your buttocks, keeping your toes pulled toward your shins.
Pause for a moment and then slowly lower your legs back to the starting position.

Repeat for the desired amount of reps
Do not arch your back or lift your hips to help you lift the weight
Do not lift your head off the pad.
Do not lock your knees.
Do not jerk your legs up or quickly release the weight. Make sure you maintain a constant motion during the exercise
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