This is another option to laying leg curls for build the hamstrings (muscles on the back of the thighs).
- Adjust the machine so that the footpad is just above your heels.
- Sit upright with your abs drawn in and your legs in front of you.
- Slowly curl your legs back towards you and hold for a moment.
- With controlled movement return to the starting position.
- Do not swing the weight or move too quickly though this exercise.