Lie face-down on the bench, aligning your knee joints with the axis of the machine (the machine will have diagrams). Adjust the leg pad just above the heels. Hold the handles and position your head in neutral (face-down on the pad). With your inner legs pressed firmly against one another and your toes pointed down (feet relaxed), slowly contract your hamstrings, bringing your feet toward your gluteus. Hold for a second, and then slowly release the weight. Throughout the motion: your hamstrings should be contracted, your inner legs together (no twisting or rotating should occur) and your head, torso and pelvis should be pressed against the pad (your knees will come up slightly as you lift the weight).
Preseason Strength Training: Machine Prone Hamstring Curl