Lie face down with the knees in line with the pivot (slightly over the end of the machine) and the machine pads resting on the ankles. Grasp the machine handles keeping abdomen, chest and pelvis flat on, the bench surface.
Concentric contraction: Breathe out . Lift the weight on the ankles in a controlled manner flexing the knees using the hamstring muscles.
Eccentric contraction: Breathe in. After a short pause commence the downward movement controlling the movement (hamstrings in eccentric c