1
Sit upright on the machine with your back and shoulders firmly against the backrest, feet positioned on the footplate with knees bent at approximately 90 degrees, hands gripping the handles on either side for stability
2
Adjust the seat height so the knee joint aligns with the machine's pivot point, place feet hip-width apart on the footplate, and ensure your lower back maintains contact with the backrest throughout the movement
3
Slowly lower the weight by allowing your knees to bend, controlling the descent over 2-3 seconds until knees reach approximately 90 degrees of flexion, maintaining tension in the quadriceps without locking or hyperextending
4
Drive through your heels and extend your knees by contracting your quadriceps, pushing the footplate forward and upward to return to the starting position with a controlled tempo over 1-2 seconds, stopping just short of full knee lockout