Lie face down on the bench of the leg machine and take hold of the grips on either side. your legs ahould be extended so that the edge of the bench is just above your knees. (Your kneecap should be positioned just beyond the edge of the bench, but not touching.)

 

Hook you ankles under the padded roller.

 

Flex your knees, bringing your lower legs toward your buttocks. Keep your hips pressed into the bench.

 

Slowly return to the starting position.

 

Repeat the exercise for the recommended number of sets and repetitions.