1 - Adjust the lying leg curl machine so the knee joint aligns with the machine’s pivot point and the ankle pad rests just above the back of your lower leg.
2 - Lie face down on the machine with your hips pressed into the pad and hold the handles for stability.
3 - Place one leg under the roller pad while keeping the other leg relaxed and out of the movement path.
4 - Brace your core and keep your hips down as you curl the working leg upward by bending your knee.
5 - Pause briefly at the top while squeezing your hamstring, avoiding lifting your hips off the pad.
6 - Lower the pad slowly and under control until your leg is nearly straight without locking the knee.
7 - Repeat for the desired number of repetitions, then switch legs.
