LYING LEG CURL
Adjust the height of the bar so that you can still place your heels on it.
Lie on your back with your head almost touching the wall. Place legs on the bar and hold with tension in the feet.
Generating the force by pressure through the thighs and lower legs, press the bar down, bending knees towards the chest. Then slowly move back to the starting position.
Learn how to perform the exercise on resistance level 1 and then increase level by level.