Positioning: You should be lying flat on the bench face down. The foot pad should be should be right above beneath your ankle by your heels. Hold the handles for more support.
Performing exercise: Slowly lift the weight with your heels as your legs curl in. Once your hamstrings are fully contracted, slowly lower the weight back to the starting position.
What not to do! :
- Swing the weight
- Not use a full range of motion