cable assisted inverse leg curl

Adjust the cable machine so that the ankle attachment is at the lowest setting. Lie face down on the bench with your legs straight and the ankle attachment secured to your ankles. Hold onto the handles of the bench for stability. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees. Pause for a moment at the top of the movement, squeezing your hamstrings. Inhale and slowly lower your legs back to the starting position. Repeat for the desired number of repetitions.