Usually this exercise is done on the leg curl machine. No exercise works more directly on the backs of the thighs, the leg biceps. Lie on your stomach on the bench of the machine, hook your heels under the lever bar, then, holding the sides of the bench, pull the weight toward your buttocks. Bring your heels as far forward as you can, then lower the weight slowly. Let it go all the way down to give your muscles a long stretch. Be sure that your legs move only from the knees down. While training your legs do not allow your hips to help lift the weight. If you do, the curls will be far less effective. It is important to let the legs go straight, then to curl the weight up as far as possible. If a leg curl machine is not available, you can improvise by placing a dumbbell between your feet as you lie prone on a flat bench, and then curl the weight up. Naturally the curl machine is best because of its constant leverage and resistance.
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Thanks for the writeup. I have also found some more fitness tips. These total body workouts target all major muscle groups and include everything from straight set workouts to circuit training. Get to know more about these fitness tips so you can be more productive with exercises for shoulders, arms, chest, legs, back, calves and abs.
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