STARTING POSITION:
Select the appropriate resistance in the weight stack. Lie down on the machine and place your feet on the platform at shoulder width apart. Place your head on the pad. 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.
MOVEMENT:
Push the platform from the heels of your feet until your legs are fully extended (but not locked) in front of you while you exhale. Lower the platform in a smooth movement until your knees make a 90-degree angle while you inhale. The moving weights should not touch the rest of the stack.
TIPS: Repeat the movement until all repetitions are completed. If you are a beginner at this exercise conservative with the load that you use.