Set-up: Set the hamstring curl machine so that your ankle rests on the ankle pad and not your lower calf.
Movement: Curl the ankle pad to your butt and return to the start position. Do not hyperextend your lumbar spine or use momentum to complete the repetition.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Hamstring Curls - One Leg exercise 
