Decline Leg Curl
STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the bench if you require support.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.