Lying Leg Curls

Lie face down on the bench making sure that your knee joints line up with the axis of rotation of the machine and grab the handles at the end of the bench.
 
Adjust the foot pad so that it rests comfortably at the base of your ankles.
 
Pull your feet towards your buttocks, being sure to avoid excessive hip motion throughout the movement, until your legs are about perpendicular to the ceiling.

Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.