1. Start Position: Exhale as you slowly curl your legs, keeping your knees aligned with your toes.
2. Middle Position: Continue curling your legs, without elevating your hips off the bench.
3. End Position: Curl your legs, until the pad touches the glute or your calfs touch your hamstring. Hold for 1/2 a second, squeezing your hamstrings. Never let you hips elevate off the bench
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Your legs are extended, but do not hyperextend your knees or lock them out, hold for 1/2 a second, squeezing your hamstrings. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie prone (on stomach) on the equipment and adjust the leg pad so it is resting on the lower part of you calf, and your knees clear the edge of the bench.
• Position your legs on the pad, shoulder width apart.
• Keep your feet straight.
• Keep your body flat against the bench.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

IMPORTANT NOTES:

• Some manufacturers have no adjustment for the leg pad. While others have a R.O.M. (range of motion) which is used in the case of an injury, or for isolating the muscles.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep body flat against bench move by bending from your knees only.
   • Hold the equipment for support only.
   • Keep your legs shoulder width apart.
   • Keep your knees aligned with your toes.

    

2. At end position, never let your hips elevate off the bench.
   

3. At start position, do not hyperextend your knees or lock them out.

   • At start position, keep resistance on your hamstring.

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