How to perform it

1. 1

   Adjust the machine to fit your body and sit on it with your back against the backrest.

2. 2

   Place your lower legs under the padded lever, just above your ankles.

3. 3

   Grasp the handles on the sides of the machine for support.

4. 4

   Keeping your upper legs stationary, exhale and curl your legs up as far as possible.

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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