Pin an appropriate weight and position yourself lying face down on the hamstring curl machine. Your feet go under the ankle rolls and you should grip the support handles to maintain your position on the bench. This is the starting position.
Commence the movement by exhaling and contracting the hamstring to pull the lower leg up and toward the buttocks. Squeeze at the top of the movement.
Reverse the movement by inhaling and slowly lowering the legs back to the starting position.