Follow machine instructions for set up and select desired weight. Position your body so that feet are hip-width apart, toes pointing forward, knees are above the ankles, back is straight and supported by the pad, and abs are engaged. Make sure your knees and hips are both bent at 90 degrees.
EXHALE: Keeping your weight balanced in your heels, extend your knees to push your body away from the foot stand.
INHALE: Slowly bend the knees to return to the start position (a 90-degree bend at the knees) to complete one rep. Muscles Worked: Legs (quads, hamstrings, calves) and Butt (glutes)
To protect your joints, never bend deeper than 90 degrees at the knees or hips and dont lock knees when straightening legs. For variety, feet can be placed in various positions (hip-width, wider than hips, toes turned out, etc.), but make sure knees stay above ankles.