Align the knees just beyond the bench hinge and place the roller above the heels.
2
Lie face down with the hips supported by the pad.
3
Grip the handles and keep the pelvis quiet before starting.
How the movement works
1
Bend the knees to draw the ankle roller toward the back of the thighs.
2
Lower the roller slowly until the legs approach straight without lifting the hips.
RECORD IT IN SELFMATE
Load + repetitions
SelfMate remembers previous values and keeps this movement in the same private history as the rest of your training.
Equipment geometry and adjustment points vary by manufacturer. Follow the placard on the specific machine and ask a qualified trainer when you are unsure.
Your next session
Understand the movement. Keep the record.
Use the guide here, then open SelfMate beside the equipment when you are ready to record the work.