Sit into the machine & set your weight. Place your legs into the pad, engage your core, slowly curl the bar down, bringing your heels towards your glutes. Squeeze at the bottom of the curl before slowly releasing.

Weight Recommendation:
Beginner: 20-45 lbs
Intermediate: 50-70lbs
Advanced: 75-130+ lbs

*Modification: you can do the lying hamstring curl machine too OR if you don’t have a machine, you can use a larger boss ball, lay on your back, heels on the ball and curl it underneath your hips!