<ul>
<li><strong>Set the machine</strong>: Adjust the lever arm to fit your height and set the weight.</li>
<li><strong>Position yourself</strong>: Lie face down on the bench, with your ankles secured under the lever pad.</li>
<li><strong>Grip handles</strong>: Hold the machine's handles firmly for stability.</li>
<li><strong>Curl your legs</strong>: Exhale and curl your legs upward by contracting your hamstrings.</li>
<li><strong>Hold and squeeze</strong>: Pause briefly at the top and squeeze your hamstrings.</li>
<li><strong>Lower slowly</strong>: Inhale as you slowly return your legs to the starting position.</li>
</ul>
<p>&nbsp;</p>