- Adjust the machine leverage, setting the appropriate weight, and lie face down on the machine bench. Place your legs under the machine leverage (4 inches below the mid of the calves).
- Press your torso to the bench and grasp the handle. Your feet should be perpendicular to the ankles. This will be your starting position.
- Exhaling, curl your legs up as you contracting the glutes and hamstrings. Performing this movement, don’t raise upper thighs off the pad. Hold in this position for a few seconds.
- Inhaling, slowly lower the legs back to the starting position. Perform for the required amount of repetitions.
Precautions: Too much weight will prevent the proper execution of the exercise and may cause injury or tension of ligaments.