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Hamstrings Leg Curls

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This exercise is especially good for developing the lower portion of the hamstrings. 
How to do:

1. Lie on your stomach on an angled Leg Curl bench with
your legs straight out. You knees should extend out over the
bench and be free of support.

2. The back of your upper ankle should rest on the underside
of the rollers.

3. Inhale, hold your breath and lift your heels up as close as
possible to the butt, Be careful to keep your knees and the
rest of your body as still as possible.

4. Contract your Hamstrings at the top of the movement,
pause and lower your feet back to the starting position.

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