Put your right knee on the horizontal pad, and your left ankle under the roller pad, with your left knee pressed against the vertical pad. Grasp the handles and place your forearms on the arm rest.
Slowly bend your left knee and pull the weight towards your buttocks as far as your can, keeping the rest of your body motionless. Keep your head up, looking forward, throughout the exercise.
Hold this position for a moment and slowly lower your leg.