1. Start Position: Exhale as you slowly curl your leg,  by bending from your knee. 
2. Middle Position: Continue to curl, keeping your back straight and your head aligned with your spine. 
3. End Position: Curl your lower leg until your calf touches your hamstring, keeping your upper thighs stationary and perpendicular to the floor. Hold for 1/2 a second, squeezing your hamstring. 
4. Return to Middle: Inhale as you slowly return to starting position. 
5. Return to Start: Keep a slight bend in your knee. Repeat the movement for the recommended number of repetitions. Duplicate for the opposite leg. For each set, perform the entire exercise for one leg first, then for the other leg.

Start at this Position:

• Stand and place your leg behind the leg pad adjusting it to rest on the lower part of your calf.
  
• Hold on to the equipment for balance and support only.
• Stand with a slight bend in your leg to create tension.
• Keep your upper thighs aligned with each other.
• Keep your back straight and your head aligned with your spine.
• 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.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Hold the equipment for balance and support only.
   • Move by bending from the knee only, the rest of the body stays stationary.
   • Keep your thighs stationary and perpendicular to the floor.

    

2. At end position, move only by bending from your knee, the rest of the body stays stationary.

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

   • At start position, keep resistance on your hamstring.

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