This is a basic but effective exercise that promotes the development of the hamstrings.

1 Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points. 

2 Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.

3 When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.