Machine Leg Curl
This is pretty basic but effective exercise and it is made to promote the development of the hamstrings.
The first step is to lay face down on the machine and the legs are pad just above your heels and you need to make shore that your knees line up with its pivot points.
The next thing to do is to slowly exhale and pull your heels toward your hips while you flex your knees as much as you need to for comfort.
Finlay when you are as far as you can without any sense of straining, you need to inhale and slowly return your heels to the starting position.