Set the pads so the machine's pivot lines up with your knees and the roller sits just above your heels, seated upright or lying face down depending on the machine. Bend your knees to pull the roller towards you, then let it back out slowly until your legs are nearly straight.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 sets of 8 to 12 reps, taking about 3 seconds to lower each rep.
Snug the thigh or lap pad down before you start so your hips cannot lift and turn the rep into a back arch. Expect the hamstrings to cramp if you go straight to hard squeezes in the fully bent position; ease into it over the first few sets.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.