Training for Ladies - Day 3 - Exercise 4 - Lying Leg Curl: This exercise will help you get great looking legs from the side. Before beginning the exercise, ensure that you are in correct position with the knees just coming off the bench and the pad right at the bottom of the calves. Ensure your tempo is again 3 seconds on the way down and 1 second on the way up, squeezing the hamstrings at the top. Keep your chest flat against the bench as well as your butt. Don'ts - Avoid lifting your body, head or butt off the bench, which occurs when trying to lift too heavy a weight. Not using full range of motion or using a poor rep tempo is also to be avoided. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.