This exercise works the hamstrings.
Unlike lying leg curls, it works each leg separately.
Stand up facing the machine.
For better stability grasp the machine handles.
Press your working thigh to the upper lever pad.
Place your shin under the lower pad.
Straighten your leg so that your ankle is under the lower pad.
Inhale and as you exhale bend your knee slowly.
Pause for 1-2 seconds at the top.
Return to the starting position as you inhale.
This exercise can be done in a special machine or a crossover by putting your ankle in the cuff.
Do this exercise slowly.
Do not swing the body, do not throw your leg down.
If you want to increase the load on your calf muscles, while bending the shin, bend your foot as well. To reduce the load on the calf muscle, keep your foot straight.
Chooce the weight that allows you to bring your heels to your buttocks as close as possible.