Instructions:

1. Adjust the machine to fit your body and select the desired weight.
2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
3. Grasp the handles or the sides of the machine for stability.
4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
5. Pause for a moment at the top of the movement, squeezing your hamstrings.
6. Inhale and slowly lower your legs back to the starting position, fully extending your knees.
7. Repeat for the desired number of repetitions.