An isolation exercise to shape the muscle definition of the hamstrings.
Sit down on the machine with your back against the back support pad.
Grasp the side handles on the machine to maintain stability.
Place the ankles under the lower padded lever and ensure that the legs are fully straight right in front of you.
Inhale. As you exhale, pull the legs down to the back of your thighs by flexing at the knees.
Hold at the top for 1-2 seconds and, as you breathe in, return to the starting position slowly extending the legs.
Do not extend the knees completely, keep them slightly bent.
Extend knees very slowly.
Always keep the torso straight.
If you have knee joints issues, do not use heavy weight during this exercise.