Instructions:

1. Adjust the machine to fit your body and select the desired weight.
2. Lie face down on the machine with your legs straight and your heels against the padded lever.
3. Grasp the handles or the sides of the machine for stability.
4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
6. Inhale and slowly lower the lever back to the starting position.
7. Repeat for the desired number of repetitions.