Load the desired weight onto the machine. Adjust the thigh pad so it rests just above your knees and the ankle pad sits comfortably above your heels.
Lie face down on the bench with your hips flat and legs fully extended. Grip the handles and keep your torso pressed into the pad, engaging your core.
Flex your knees to curl the pad toward your glutes by contracting your hamstrings. Lift in a controlled motion without lifting your hips off the bench.
Lower the weight back down with control until your legs are fully extended. Keep constant tension on your hamstrings and repeat for the desired reps.
Exercise Tips
Avoid raising your chest while folding your
legs.
Grab the bars under the bench for support.
Maintain a smooth breathing pattern.
Primary Muscle Group
Legs
Secondary Muscle Group
Hamstring
Equipment
Plate Machine
Date Published: Apr 4, 2026
Last Updated: Apr 4, 2026
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