STARTING POSITION:
Select the appropriate plates amount to put them on the machine. Lie down on the machine and place your feet on the platform at shoulder width apart. 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. Lower the safety bars holding the platform in place and press the platform all the way up until your legs are fully extended (but not locked) in front of you.
MOVEMENT:
Lower the platform in a smooth movement until your knees 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.
