(0:00) Start by adjusting the machines padding's height and depth. Adjust the padding so its situated at the lower end of your calves when your legs are almost fully extended or to a point that is most comfortable before that.

(0:14) When you're lying on the bench position your knees to be just past the edge of the bench.

(0:20) Begin the curling by tensing your hamstrings and lifting the pad to a point just before it touches your glutes. Then contract your glutes as you slowly lower back down to the point just before the starting position, avoid clashing the weights.

(0:36) Be controlled on the way up and down, don't use momentum at all.

(0:44) Your upper body should remain still performing the curl, to help this, use the hands grips to hold yourself in place. Your head should remain nuetral and aligned with your spine at all times.

(0:56)Ensure that you keep your hips flat on the bench throughout the movement. Repeat for your desired amount of repetitions then slowly rest your legs down.