An isolation exercise for the hamstrings. It shapes a perfect hips shape.
Lie down on the machine.
Grasp the handles.
Place your legs under the lever pads adjusting them for your height and leg length.
Inhale and as you exhale slowly bend your knees.
Pause for 1-2 seconds at the top.
As you inhale, return to the starting position.
Do the exercise slowly. Do not swing the body. Do not jerk your legs up or drop them sharply.
If you want to increase the load on the calf muscles, when bending the shinbone, bend your foot as well.
Choose weight to be able to bring your heels to your buttocks as close as possible.