Lying Leg Curl

1. Adjust the machine for your height.
2. Lay face down on the lying leg curl machine.
3. Ensure that the pads are on the back of your legs between the bottom of your calf muscle and above your heel.
4. Make sure that your torso is on the bench (Knees just of the end of the bench). Make sure you fully straighten out your legs.
5. Position your toes straight out.
6. Curl your legs up as far as you can while exhaling out once you reach the top of the movement hold for 1 second.
7. Now slowly return back to the start position (inhaling in) and hold for 1 second at the bottom.
8. Now return to the start position.
9. Repeat the movement for the amount of reps you would like to complete.

Do not swing or jerk the movement. Ensure that your hips stay in contact with the bench. Do not use to much weight that you can not handle.