Approach and stand in the machine so that your knee is pressed against the moveable pad. Place your ankle under the roller pad, straighten your leg, and grasp the machine to stabilize your upper body as you perform the exercise.
1. Inhale and bend your knee so that you raise your heel as high as you can.
2. Exhale as you relax the hamstring muscles and extend the leg to the starting position to complete the movement.
3. Begin the next repetition.
Notes: This exercise works all the muscles of the hamstring group and, to a lesser extent, the gastrocnemius.