<ul>
<li>Setup: Lie face down on the machine with your knees aligned with the pivot point.</li>
<li>Position: Place your ankles under the padded lever and grip the handles.</li>
<li>Starting Position: Keep your legs straight but not locked, and engage your core.</li>
<li>Curl Movement: Exhale as you curl your heels towards your glutes, contracting your hamstrings.</li>
<li>Peak Contraction: Hold the top position briefly for maximum tension.</li>
<li>Lowering Movement: Inhale as you slowly lower the weight back to the starting position.</li>
<li>Repetitions: Perform the desired number of repetitions, maintaining control throughout.</li>
</ul>