How to perform it

1. 1

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

2. 2

   Lie face down on the machine with your legs straight and your heels against the padded lever.

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 as far as possible without lifting your hips off the pad.

5. 5

   Hold the contracted position for a brief pause as you squeeze your hamstrings.

6. 6

   Inhale and slowly lower the lever back to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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