Leg Curls

This one works the back of your thigh, called the leg biceps or the hamstrings. It improves your ability to walk up and down stairs and ramps, and also your ability to bend over and straighten back up.   Lie on the weight bench face down. Your knees should be on the opposite side of the pivot point as your upper body.

Hold on to the bench somewhere with your hands for stability - not to help you raise the weight.   Raise the weight in a natural arc as far as possible.

You can go further with the movement if your bench has a low pivot point - the one in he photo has a high pivot point. On such a bench, don't go as far or you will strain your lower back.   Keep your stomach on the bench as much as possible.

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