Seated Leg Curls

1. Sit on the hamstring curl machine with your ankles placed on top of the ankle pad.
   
   
2. Adjust the thigh pad and lock it down comfortably across your thighs.
   
   
3. Keep your back pressed firmly against the back support.
   
   

• Bend your knees bringing your heels under your body and toward your buttocks.
  
  
• Go as far back as possible to allow for maximum contraction.
  
  
• Once your hamstrings are maximally contracted, while resisting, slowly allow the weight to bring your body back to the starting position.
  
  
• Repeat the movement until the number of desired repetitions is completed.