Lie down on the machine face-first and place your legs under the bottom brace pads. The pads should be falling within the curve on your legs that is between your lower calves and ankles. Hold on to the handle bars and get ready for the initial curl. This is your starting position.
With one leg, curl the weight up all the way until the pads come in slight contact with your butt. Then, release it back down to the starting position but remember not to extended your leg(s) all the way. You should always keep tension in your leg(s) for optimum muscle development impact.
Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch and do the same with the other leg.
Perform this exercise in a smooth and fluid motion
Don't extended your legs completely at the bottom portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is a classic machine exercise for the hamstrings. It's easy to execute because the position of your body is at a quite comfortable angle.
The important thing to remember when executing this exercise is not to rush this movement because this exercise is most effective when it's done at a relatively moderate pace. Squeezing out the movement at the top is also important as it will ensure that your hamstrings have reached a full stretch.