Adjust the height of the platform so that your hips are aligned with the pivot point of the machine. Then position the pad 45 degrees on the opposite side you will be pulling towards. Standing sideways, place your hamstring against the pad.
With a bend in the knee, swing your quad back and up in an arc until the pad goes to approximately a 45 degree angle. Then slowly control it back down the same path to the start position. Keep your leg in a fixed position throughout. Repeat for the desired amount of repetitions.
Avoid moving your torso too much or twisting during the movement.
