- 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.
- Bring a bench over to the cable stack, put the cable at head height (when seated). Use an ankle attachment.
- Sit on the bench.
- Flex at the knee and pull your ankle straight back.
- Bring a bench over to the cable stack, put the cable all the way at the bottom. Use an ankle attachment.
- Lay on the bench.
- Flex at the knee and pull your ankle straight back.
