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Adjust the seat so that your knees are aligned with the axis of the machine. Adjust the leg pad so that it is just above your feet. Before starting the move, your sacrum and and shoulder blades should be pressed firmly against the back pad, with a natural arch in your lower back.
Bring your legs together so that your feet, knees and hips are in alignment, and hold the handles to your sides. Maintain this position throughout the full range of motion. Pull your legs up slowly, by contracting your quadriceps, until your legs are almost fully extended (never fully extend). Hold for one second, then slowly lower the legs to the original starting position. Do 12-15 reps and then go directly into a 12-15 set of Machine Prone Hamstring Curls.