STARTING POSITION:
Select the appropriate plates amount to put them on the machine. Fit yourself in the machine (under the pads provided) place your feet on the platform at shoulder width apart and slightly in front of you. Grab the side handles of the machine. Make sure your feet are fully placed on the platform, from your heels to your toes. Contract your pelvic floor and core while keeping your chest up. Press the platform until your legs are fully extended (but not locked) and then remove the safety bars.
MOVEMENT:
Bend your knees in a smooth movement until they make a 90-degree angle while you inhale. Hold 1 sec. Push the platform from the heels of your feet and go back to the starting position while you exhale. Repeat the movement until all repetitions are completed and then re-rack the barbell ensure to lock the safety pins properly once you are done.
TIPS: Always check if you blocked properly the machine after repetitions. If you are a beginner at this exercise conservative with the load that you use.
