STARTING POSITION:
Lie face down on the machine placing the elbows and your left knee on the pads. Select the appropriate resistance in the weight stack. Keeping the torso on the bench of the machine, place your right foot on the platform. Grab the side handles of the machine. Contract your pelvic floor and core.
MOVEMENT:
Extend your right leg up as far as possible while you exhale. The movement should be similar to a back kick. Return to the starting position with a smooth movement, preventing moving weights from touching the rest of the stack. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.