Setup
Sit in the machine and adjust the back pad so your knees align with the pivot point. Position the leg pad just above your ankles with your legs extended, then secure the thigh pad snugly against your upper legs.
How to do it
- Drive your heels down and back in a smooth arc until your knees reach 90 degrees or slightly beyond
- Keep your upper body pressed firmly against the back pad throughout the movement
- Squeeze your hamstrings hard at the bottom position for a one-count
- Control the weight back up without letting the plates crash or your legs fully lock out
Watch out for
- ✗Lifting the hips off the seat or arching the lower back to force extra range of motion
- ✗Using momentum by bouncing at the top or bottom instead of maintaining constant tension
- ✗Setting the leg pad too high on the calves, which reduces hamstring engagement