How to perform it

1. 1

   Adjust the machine to fit your body and select the desired weight.

2. 2

   Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.

3. 3

   Grasp the handles or the sides of the machine for stability.

4. 4

   Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.

5. 5

   Pause for a moment at the top of the movement, squeezing your hamstrings.

6. 6

   Inhale and slowly lower your legs back to the starting position, fully extending your knees.

7. 7

   Repeat for the desired number of repetitions.

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