Start by lying in the machine horizontally. Hold both legs bent. Clasp one knee closer up to your chest wth both hands lifting it off the foot plate. Keep the other foot against the foot-rest with the knee bent.
Push the foot plate away, straightening your leg and pressing against the resistance set on the machine.
Return the plate back to the start position in a controlled manner. Repeat the press on the same leg for the prescribed reps before swapping over to the other leg.
