Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Adjust machine so the roller pad is above your ankles. Lie face down, hips aligned with the pivot point. Grip handles for stability. Extend one leg, then slowly curl it upwards, bending at the knee and bringing your heel towards your glutes. Pause at the top, contracting your hamstrings. Slowly lower your leg back to the start. Repeat for the desired reps, then switch legs.
Use slow, controlled movements. Keep your pelvis stable on the bench. Squeeze your hamstrings at the peak of each curl. Breathe steadily – exhale on the curl, inhale on the lower. Start with lighter weight to ensure proper form.
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