1. Choose desired weight load.*

2. Place ankle strap attachment around ankle.

3. Stand facing bottom left or right pulley with knees slightly bent and feet no more than shoulder width apart. 

4. Stabilize upper body by grasping machine.

5. Stand in good body alignment (abs tight, chest up, back straight).

6. Keep stationary knee slightly bent and fixed throughout movement.

7. In a controlled motion, flex the knee by drawing foot back and up as far as possible.

8. Contract hamstring muscles fully without compromising form; avoid any hip movement.

9. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles.

10. Do not allow the knee to hyper-extend.

11. Do not allow muscle to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.