Place one foot onto the platform and adjust to allow your knee to be aligned with the pivot point of the machine, then adjust the pad to be against the bottom of your calf.

Start by contracting your hamstring to the curl pad up and towards the back of your thighs, go as far as comfortable, then slowly extend back to the starting position in a controlled manner. Tense your core and use the hand grips to ensure your upper body movement remains stable. Repeat for the desired amount of repetitions, then switch sides.

Avoid the use of excessive momentum, swinging the pad without control.