1. Adjust the machine so the pad rests comfortably above your heels.
2. Sit or lie down and grip the handles for stability.
3. Slowly curl your legs towards your buttocks, squeezing your hamstrings at the top.
4. Lower back down in a controlled motion.
5. Repeat for 10-15 reps per set.
6. Aim for 3-4 sets.
Tips:
- Don't rush—keep it slow and controlled.
- Focus on feeling the burn in your hamstrings.
- Avoid lifting your hips off the machine.
- Adjust the weight so you can complete your reps with proper form.