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Hamstrings One 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 leg straight out. You knee 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 heel up as close as
possible to the butt, Be careful to keep your knee and the rest of your body as still as possible.

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

5. Repeat with opposite leg.

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