Adjust the machine to fit your height. Rest your arms against the pad, pressing to it. The incline angle of your torso should be around 30-45 degrees. Place your leg under provided roller in such construction.
Ensure that the machine height is correctly adjusted and your leg is fully extended. Grasp the handles, keep the foot of working leg perpendicular to the ankle. This will be your starting position.
Exhaling, bend your knee, resting your upper leg on the pad. Hold in this position for a few seconds.
Inhaling, slowly lower the leg back to the starting position. Perform for the required amount of repetitions.
Perform the exercise with opposite leg.
Build strong legs. Strength for leg pull, hip extension, and external rotation of the legs. Strengthen the back side of the legs, primarily the hamstrings. Balance muscles on the front of the thighs