Select your weight. Lie face down on pad with knees in line with pivot and feet below the pad on the lever arm. Grip both handholds.
Bend legs at knee joint and bring heels towards buttocks. Hold this position briefly. Slowly lower legs back to starting position, making sure that weights do not touch down. Repeat until a full movement is no longer possible.

Important: During entire exercise feet should remain angled towards knees and pelvis should remain firmly on the pad.