Setup (Prone/Lying): Lie face down on the bench. Adjust the lower padded lever so it rests just above your ankles (on your lower calves or Achilles tendon). Your knees should be just off the edge of the bench, aligned with the machine's pivot point.
Posture: Hold the side handles for stability. Ensure your hips and lower abdomen remain pressed firmly into the bench throughout the movement.
The Curl: Exhale and forcefully contract your hamstrings to curl your heels toward your glutes.
Contraction: Squeeze the hamstrings hard at the top of the movement.
The Return: Slowly and deliberately lower the weight back to the starting position, maintaining tension on the hamstrings. Inhale during the return and stop before the weight stack hits the stopper.
Setup (Closed Start Position): Sit on the machine with your back flat against the pad. Place the padded levers on the outside of your knees or lower thighs.
Adjust the Range: Adjust the machine's starting position so the pads are close together (the "closed" position). Set the desired weight resistance.
The Movement: Exhale and forcefully contract your outer glutes and hips to push your legs apart (abduction) against the resistance. Go as wide as your flexibility allows without tilting your torso.
Contraction: Hold the peak contraction briefly, focusing on the squeeze in the side of your hip/glute area.
The Return: Slowly and deliberately allow the pads to close back to the starting position, inhaling as you do. Control the movement and do not let the weight stack crash.
Setup (Open Start Position): Sit on the machine with your back flat against the pad. Place the padded levers inside your knees or lower thighs.
Adjust the Range: Release the safety lever and use your inner thigh muscles to gently push the pads outward to a wide, comfortable starting position. This sets the range of motion (ROM). Lock the starting position, if required by the machine.
The Movement: Exhale and forcefully contract your inner thigh muscles, slowly squeezing your legs together until the pads almost touch (or reach the machine's stop point).
Contraction: Hold the peak contraction for a moment, maximizing the squeeze in your inner thighs.
The Return: Slowly and deliberately allow the pads to open back to the starting position, inhaling as you do. Control the movement and do not let the weight stack crash.
Setup:
Adjust the backrest so your knee joint is perfectly aligned with the machine's axis of rotation (the central pivot point).
Adjust the ankle pad so it rests just above your ankles/shins. Your legs should be bent at about 90 degrees.
Posture: Sit upright with your back firmly pressed against the pad. Use the side handles to stabilize your body.
The Extension: Exhale and forcefully contract your quads to fully extend your legs. Imagine pushing the weight away with your shins.
Contraction: Pause and squeeze your quadriceps hard at the top of the movement.
The Return: Slowly lower the weight back to the starting position, maintaining control. Inhale during the return and stop just short of letting the weight stack touch down completely, keeping tension on the muscles.
Set Up: Sit down and place your feet about shoulder-width apart in the center of the foot platform, with your toes pointing slightly outward. Your knees should be at a 90-degree angle.
Back Position: Ensure your lower back and glutes are pressed flat against the seat pad. Use the side handles for support.
The Press: Brace your core and push the platform away using your heels and entire foot, exhaling as you push.
Top Position: Stop just before your legs are fully straight, keeping a soft bend in your knees. Never lock your knees (hyperextend) at the top, as this transfers the stress to your joints.
The Return: Slowly and with control, lower the platform back to the starting position, inhaling as you bend your knees to the 90-degree start.