|Muscles worked: Hamstrings
Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your heels hooked behind the roller pads just above your ankles. Extend your legs out straight, and point your toes down. Place your hands on the handles provided on the sides of the machine. Keeping your pelvis flat against the bench, raise your heels up as high as you can go and hold for a one second and contract your hamstrings.Return to the starting position in a slow, controlled manner and repeat.
Don't let your back or pelvis rise from the bench in an arch. Don't jerk the weight up. Use a slow controlled motion.
Alternate exercises: Standing Leg Curls