1. Start by adjusting the lever machine to fit your height. Make sure that the lever pad is on the back of your leg (just below the calves) and that you can comfortably reach the hand grips of the machine.
2. Sit down on the machine and place one leg under the lever pad, with the other leg resting on the machine or hanging freely off the side.
3. Ensure that the leg placed under the pad is fully stretched out.
4. Grasp the side handles on the machine for stability.
5. Exhale and curl the weight up by flexing the knee, pulling your heel towards your buttocks as far as possible without lifting your thigh off the pad. Keep your upper body stationary throughout the movement.
6. Hold the contracted position briefly at the top of the motion.
7. Inhale and slowly lower the weight back to the starting position, ensuring a full controlled movement.
8. Complete the desired number of repetitions and sets for one leg before switching to the other leg.
Remember to perform the exercise in a controlled manner, and select an appropriate weight that allows you to perform the exercise with proper form while still challenging your muscles. It's also important to ensure that the machine's settings and weight are balanced for single-leg use.
---
