Seated hamstring curls

Adjust the backrest so that you can sit with your back against the backrest and the back of your knees are at the edge of the seat.
Position the upper leg pad to just below your knees and the lower leg pad to be just above your ankles.
Lean forward for extra stretch in the hamstring and grip the handles for stability.
Breathe in and flex your core.
Breathe out and curl your legs as far as you can.
Breathe in and extend your legs for 2-4 seconds back to the starting position.