- Adjust the feet pads so that they meet comfortably with the back ankle grooves. Position the body facedown on the body pads (this is know as lying prone). There may be handles available to grasp to the body from sliding. Grasp, if desired. If there aren't handles, grasping the body pad may also work.
- Inhale, bend the lower legs towards the thighs, exhaling throughout the movement. (Pointing the toes puts focus on the hamstrings, while flexing the feet puts focus on the calves). It is feasible to do these one leg at a time, if desired.
- Slowly allow the weight to lower the legs to the starting position, inhaling throughout the movement.
- Repeat steps 2-3.
Leg curls can be performed one leg at a time, or even alternating legs, if desired.
Pointing the toes (a.k.a. plantar flexion) puts more focus on the hamstrings.
Flexing the feet (a.k.a. dorsiflexion) puts more focus on the calves.
Both muscle groups will be worked either way, but the focus will change depending on foot position.