1. Start Position: Exhale as you slowly curl your legs, keeping your knees aligned with your toes.
2. Middle Position: Continue curling your legs, keeping your back flat against the back rest.
3. End Position: Curl your legs, until fully bent or pad touches the equipment. Hold for 1/2 a second, squeezing your hamstrings.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Your legs should be 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:

• Sit on the equipment and adjust it based on your stature, by adjusting the back rest, and the leg pad.
• Adjusting the back rest: After the adjustment make sure when seated your knees clear the front edge of the seat, and you can perform the whole range of motion, keeping you back flat against the back rest.
• Adjusting the leg pad: After the adjustment make sure the pad rests on the lower part of your calfs.
• Position your legs on the pad, shoulder width apart.
• Keep your feet straight.
• Keep your back straight and flat against the back rest.
• 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 equipment have a thigh-stabilizing pad, if available make sure when adjusting the back rest that the pad rests just above your knees. While others have a R.O.M. (range of motion) which is used in the case of an injury, or for isolating the muscles.
• If you feel unnecessary strain on your lower back or knees please see your fitness staff for assistance.

1. Throughout the entire range of motion:

   • Stay seated.
   • Keep your back straight and flat against the back rest, and your head aligned with your spine.
   • Hold the equipment for support only if there is an available thigh-stabilizing pad.
   • Keep your legs shoulder width apart.
   • Keep your knees aligned with your toes.
   • Move by bending from your knees only.

    

2. At end position, stay seated.

   • Never let your back lift off the back rest, if so STOP, and reposition yourself so your back stays flat on the back rest, before finishing your repetitions.

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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