- 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 one lever pad to back of thigh by flexing knee. Lower
lever pad until knee is straight. Raise and lower other leg pad.
Continue by alternating legs.
- 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 at hip is significantly
bent, Rectus Femoris will less likely be involved as Antagonist
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. See Knee
flexion abduction force vector diagram.