STARTING POSITION

Assume a prone position on machine and press torso and hips against pads. Place ankles behind and in contact with foot pad. Place legs parallel to each other. Hang knees slightly off edge of knee pad. Grasp handles.

UPWARD MOVEMENT

Raise pad by fully flexing knees. Keep torso stationary and hips and torso pressed against pads. Do not lift hips or thighs off thigh pad. Do not lock out knees.

DOWNWARD MOVEMENT

Allow knees to slowly bend back to starting position. Keep torso stationary and hips and torso pressed against pads. Repeat or finish set.

Too many people seem to finish a set when they reach a certain number of reps, but body will only show significant change if you ask it to do something extra. Only by passing through break-over point of momentary muscle failure will you stimulate muscle to grow.

Anyone starting out on their bodybuilding career should not attempt this method of training as it could lead to serious injury. Spend several months perfecting exercise form and conditioning body to lift heavier weights before gradually introducing training to failure.