- Stand with feet hip-width apart, the plate in front of the feet, and the knees slightly bent.
- Bend the hips and knees to grip the plate with palms facing the body.
- Keeping the back straight, stand up while lifting the plate off the ground.
- Return the plate back to the starting position by bending the hips and knees, keeping control of the plate.
- Stand up straight using a balancing aid.
- Shift your weight on one leg.
- Bend and extend the non-weight bearing leg.
- Knees should remain aligned.
- 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.
- 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.
