Technique
Back and hips on the pad, the upper roller holds the thigh, the lower one sits behind the calf above the heel.
Down and back 1.5 s (knee usually to ~75°), return slowly over 3 s: the stretch is where the benefit is.
Do not drop the weight.
Common mistakes
- Dropping the weight fast — curl in 1.5 s and return slowly, about 3 s.
- Hips lifting off the seat — keep your back and hips against the pad.
- Pads in the wrong place — the lower pad sits under the calf, above the heel.
- Too heavy, the body jerks — lower the weight.
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