Lie face down on the lying leg curls machine, stretching your legs out fully. The roller pad should rest just above the heels, a few inches over your calves. Grasp the support handles on each side of the machine. Exhale and flex your knees, pulling your ankles as close to your buttocks as possible. Keep your hips firmly on the bench. Hold briefly.

Doing dumbbell leg curls on a workout bench is a great way to hit your hamstring muscles. The movement is similar to that of a regular hamstring curl, but it’s performed on a flat bench rather than on the floor. This variation can be used as part of your warm-up or as a finisher for your lower body workout. How to do it: