Lying Hamstring Curl Machine
The best way to strengthen your hamstring muscles is with the hamstring curl machine, however always spend a few minutes warming up your hamstring muscles, as they are often very tight, with the seated lifestyle that many people lead.
Lie flat on the bench, stomach down, with ankles hooked under a padded bar. Most hamstring curl machines will have hand grips, which you should hold throughout the exercise.
Rest forehead on the bench, to avoid straining your neck muscles.
Bring your heels up towards your buttocks, in a smooth controlled motion, avoiding any jerking movements.
Start with a light weight and build up, as most peoples hamstrings are either too tight or weak.
The padded bar should move freely and comfortably between your Achilles heel and lower calf.