Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Hamstrings
Sit in the machine and set the backrest so your knees match the pivot point.
Place the lower pad just above your heels and lock the thigh pad down.
Hold the handles, brace your abs, and keep your back against the pad.
Curl the pad down by bending the knees as far as the machine allows.
Squeeze the hamstrings for a beat, then return slowly without bouncing.
Lifting the hips off the seat to help pull the pad.
Leaving the thigh pad loose so your legs float up.
Cutting the range short because the load is too heavy.
The seated version stretches the hamstrings more than the lying one.
Pull your toes toward your shins to keep the focus on the hamstrings.
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