- Facing bench, stand between bench and lever pads. Lie prone
on bench with knees just beyond edge of bench and lower legs
under lever pads. Grasp handles.
- Raise lever pad to back of thighs by flexing one knee. Lower
lever pads until knee is straight and repeat with opposite leg.
Continue to alternate between sides.
- Keep torso on bench to reduce hyperextension of lower back.
Most machines are angled at users hip to position hamstring in
more favorable mechanical position. If angle is at much greater
angle than one illustrated, Rectus Femoris will less likely be
involved as Antagonist Stabilizer. Dorsal
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. See Knee
flexion abduction force vector diagram.