Great exercise for hamstrings.
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Lie down on the lying leg curl machine. Place the feet under the foot pad. The pad should rest on the back of your achilles tendon.
Grab the handles on the sides of the machine. Fully stretch the legs andkeep the back straight during exercise.
Curl the legs in an upward motion. This is accomplished by bending the knee, making full use of the hamstrings.
Bring the heels towards the glutes and hips should be firmly pressed into the bench. Hold this position for a moment.
Slowly decline the legs back into the starting position and repeat.