<ul>
<li>Start Position: Kneel on one knee, with the other foot flat on the ground and your torso upright.</li>
<li>Setup: Place your working leg on the lever machine or platform.</li>
<li>Adjust: Set the lever height so it aligns with the back of your lower leg.</li>
<li>Movement: Push the lever down by extending your working leg, keeping your knee stable.</li>
<li>Return: Slowly return to the starting position.</li>
<li>Repetitions: Perform the desired number of repetitions.</li>
<li>Switch: Repeat with the opposite leg.</li>
</ul>