Instructions:

1. Adjust the machine to fit your body and sit on it with your back against the backrest.
2. Place your lower legs under the padded lever, just above your ankles.
3. Grasp the handles on the sides of the machine for support.
4. Keeping your upper legs stationary, exhale and curl your legs up as far as possible.
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.