Adjust the back of the machine to provide comfort and allow for your maximum hip movement. Lean back on the machine in a ready position, keeping your sacrum and shoulder blades pressed firmly against the back pad. Rest your head against the back pad or use an additional pad if needed. Position your legs apart anywhere between 20 to 40 degrees, having your ankles aligned under your knees and your feet angled at the same 20 to 40 degrees as your legs. Unlock the weight. Begin with your knees slightly flexed, buttocks pulled down, and a natural arch in your lower back.
Bend your knees. Slowly begin to lower your legs until a 90-degree angle exists between your upper and lower leg, or only as far as possible while maintaining a natural arch in your lower back. Keep your heels in contact with the platform, and feel a light stretch in your hamstrings. Hold, continue to contract your glutes, quads, and hamstrings, and stabilize with your trunk muscles. Pull your legs back up to their original start position while maintaining a proper spinal position. Repeat.