1 - Adjust the machine so your shoulders fit securely under the pads and your back is supported against the pad.
2 - Place your feet about shoulder-width apart on the platform, with toes slightly turned out and heels flat.
3 - Brace your core, keep your chest up, and release the safety handles or stops according to the machine design.
4 - Lower yourself under control by bending your knees and hips, allowing the platform path to guide the movement.
5 - Descend until your thighs are at least parallel to the platform or as low as your mobility allows without your heels lifting or your lower back rounding.
6 - Drive through your midfoot and heels to extend your knees and hips, returning to the starting position without locking out aggressively.
7 - Repeat for the desired number of repetitions, then re-engage the safety stops before exiting the machine.
