Seated Hamstring Curl

Instructions:
1) Setup: Sit on the hamstring curl machine. Adjust the seat and pad so that your knees are at the machine's pivot point and the leg pad rests just above your heels.
2) Positioning: Sit back against the pad, legs straight. Grasp the side handles for stability.
3) Perform the Curl: Slowly pull your heels towards your buttocks by bending your knees. Continue until your legs form a 90-degree angle or as far as comfortable, keeping the movement controlled.
4) Return to Starting Position: Slowly extend your legs back to the starting position.