Prone Leg Curl
Adjust leg pad to contact lower legs just above the ankle. Lie face down and align knees with pivot point on machine. Stay in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps pointing straight down. In a controlled motion, flex the knees by drawing feet up and toward the body as far as possible. Contract hamstring muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles. Do not allow the knee to hyperextend.