Lying Leg Curls

1. Lie face down on the hamstring machine.
   
   
2. Slide your ankles underneath the ankle pads and place your at the edge of the bench.
   
   
3. Grasp the handles at the top of the machine to keep the body stabilized while performing the set.
   
   

• Raise your heels, bringing them towards your buttocks.
  
  
• Go as far upward as possible to allow for maximum contractions.
  
  
• Once the top of the movement is reached, slowly lower your legs while resisting against the weight (do not let the plates touch).
  
  
• Repeat the movement until the desired number of repetitions is completed.