Lie down on the machine face-first and place your legs under the pads (the pads should be in the curve between your lower calves and ankles). Hold on to the handle bars for better leverage and get ready for the initial curl. This is your starting position.
Curl the weight up all the way until the pads come in slight contact with your butt. Then, release the weight back down to the starting position but remember not to extended your legs completely straight. You should always keep tension in your legs for maximum muscle development impact.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
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 is a classic exercise for the hamstrings. It's easy to execute and very comfortable. The key to this exercise is not rushing the movement. Make sure you get a good squeeze at the top range of the movement and this exercise will do wonders for your hamstrings.
Another item worth pointing out is that this exercise is the perfect type of exercise for both beginners and more advanced gym goers. Women as well as men will both benefit from it. For men, doing this exercise will give them the much coveted muscle separation that will make their legs looks more impressive. For women, this will tone and tighten the hamstrings and give the legs a very sleek and toned look.