Stand in a ready position with your hip joint aligned with the axis of the machine and the pad placed just behind and under your knee. Hold the bar lightly, with your arms straight and your elbows slightly flexed. Start with your inside leg up at about a 90-degree angle from your body, knee bent, and with the weight just off the stack.
Contract your glutes and hamstrings, and begin pulling your leg slowly down and back. Begin extending your knee, and continue to pull your leg back to approximately 10 degrees of extension. Hold, continue to contract your hip extensors while stabilizing with your trunk and stationary leg. Slowly raise your leg up to its original starting position. Repeat.