Perform hamstring curls by lying on the floor face-down. Activate your core and keep your back straight as you bend your knees. Lift your lower legs closer to your glutes and extend them slowly. Continue this movement for the desired amount of repetitions. You can also perform hamstring curls on a lying leg curl machine.

To do a hamstring curl: Stand with both hands resting on a sturdy surface like a table or chair. Lift one heel off the floor and move it toward your butt. Squeeze the muscles in the back of your leg while you hold this position. Lower your foot back to the floor.

The main benefit of the leg curl is that they increase hamstring strength, and provide a great alternative to the compound lift. In order to perform a leg curl, you need to lay down on a leg curl machine and put your leg under the foam pad. Once in position, curl the weight with your legs by pulling the foam pad towards your buttocks.