There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...

Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.

Weight Reccomendations:

Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs

...

Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Weight Recommendations:

Beginner:...

Place a band around your thighs and lie on your back with knees bent. Lift your hips up by squeezing your glutes, then lower down slowly while keeping tension on the band.

Equipment: Resistance band