- Lay on the pad and grab the handles.
- Slip your legs into the belt loop.
- Push your legs back until they are horizontal with the ground.
- Lower back to the starting position.
- Press yourself into the pads and put your calves against the lower pads.
- Flex your knee until you feel a contraction in your hamstring, then lower back to the start.
- Lay down on the machine, placing your working leg beneath the padded lever. Position your leg so that the padded lever is below your calve muscle.
- Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs.
- Pause at the apex of the motion, then slowly return to starting position.
- Adjust the back pad and ankle pad to suit your height.
- Disengage the knee pad and lower it as far as you can.
- Flex your knees against resistance, then extend until you feel a stretch in your hamstrings.
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