Strength exercise

Lying Hamstring Curl

How to do it

Lie face down on the leg curl machine or bench with the ankle pad resting just above your heels and your knees aligned with the machine's pivot point.
Grip the handles or the sides of the bench to keep your hips pressed flat against the pad.
Brace your core and keep your hips from lifting as you begin the movement.
Curl your heels up toward your glutes by bending your knees, working the hamstrings and biceps femoris through a full contraction.
Exhale as you curl your heels up and inhale as you lower the pad back down slowly.
Keep your hips pinned to the bench the entire set; lifting them off lets momentum take over from the hamstrings.

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises