- Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
- Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes, stopping once your knees have reached a 90-degree angle. Hold for one second.
- Slowly lower down for three seconds.
- That's one repetition.