Step 1: Place the back of your torso against the back pad of the machine. Hook your shoulders under the shoulder pads provided.

Step 2: Your legs should be placed on the platform in a shoulder width position. Keep your toes slightly pointed out.

Step 3: Put your arms on the side handles of the machine. Disengage the safety bars. On most machines of this type, you would do so by moving the side handles from a front-facing position to a diagonal one.

Step 4: Straighten your knees without locking them. This is the starting position for the exercise.

Step 5: Slowly lower the unit by bending your knees as you maintain a straight posture. Continue moving down until the angle between your upper leg and your calves is slightly less than 90 degrees.

Step 6: Raise the unit by pushing on the floor with the heel of your foot as you straighten your legs. Return to the starting position.

Step 7: Repeat for the number of reps in your set.

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