Adjust the pad, so it sits just above your heels. 

Select the desired weight and position your body face down on the machine, keeping your torso flat and your legs extended straight. 

Place your feet under the ankle pad and hold onto the machine's handles for stability. This is the starting position. 

Slowly bend your knees and bring your heels toward your glutes by contracting your hamstrings. 

At the top of the movement, pause briefly and squeeze your hamstrings. 

Slowly return to the starting position, fully extending your legs. This is one rep.