Hamstring curl single-leg with decline machine

Flex the knee by drawing the heel in the required direction, then control the return. Keep the pelvis from shifting to create extra range. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in hamstrings and glutes and hip flexors; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.