Adjust so your knees are at the bottom of the padding and balls of feet against platform.
Keep torso straight as you extend knees until body is parallel.
Tense hamstrings to pull yourself back to the start position and repeat.
Using momentum and dropping down.
Bending your back.
Sliding back instead of using hamstrings to pull.
Start by adjusting the footpad to allow your knees to be against the knee padding and position the support padding to be in front of your torso. The balls of your feet should be pressed against the footpad, and start with your knees bent and torso straight. The more weight you use the easier the exercise.
From this kneeling position, extend your knees, tensing your hamstrings to slowly lower yourself down. Once your body is parallel to the ground and your knees are almost fully extended, pause briefly, then squeeze your hamstrings as you bend your knees to bring you back to the starting position. Maintain a straight back throughout by activating your core. Repeat for the desired amount of repetitions then safely exit the machine.
Avoid pushing with the chest or using too little assistance to help get the full range of motion.
