Lie on your stomach on the machine, aligning the mid-point of your knee joint with the axis of rotation of the moving lever (arm) of the machine. Position the backs of the lower 1/3 of your lower legs under the resistance pads, avoiding contact with the pads at, or just above the heel. Lightly grasp any avaiable handles to stabilize your upper extremity. Stiffen (“brace”) your abdominal muscles to stabilize your spine, and attempt to avoid movement in your low back throughout the exercise.
Slowly exhale and contract your hamstrings, flexing (bending) the knees and moving the resistance pad i na controlled manner towards your butt. Avoid arching your back during this movement.
Continue contracting the hamstrings and moving the resistance pad until your knees are bent more than 90 degrees, or your lower legs are aligned vertical to the floor, or the pads come close to touching your butt.
Pause momentarily, then slowly return to your starting position by lowering the resistance pads in a controlled manner. Repeat the movement.
Exercise Variation: Repeat the same exercise, but train each leg independently.
Improper technique will result in excessive recruitment (use) of the lumber extensors (low back muscles). Stabilize your low back throughout the exercise and use a lighter resistance if you are unable to control movement in the low back.