- Stand in front of a bench or box. Lift one leg in front you supporting yourself on the other leg.
- Try to sit on the box in a controlled manner. Use both legs to stand back up
- Stand on a bosu ball and balance on one leg.
- Try to bend and extend the knee of the supporting leg (single leg squat) while keeping your balance.
- Adjust machine settings to fit your height. Sit with back flat against pad, legs together.
- Slowly press legs apart against resistance. Pause at peak.
- Slowly return legs to starting position. Repeat for desired reps.
- Place your feet at the bottom the platform at shoulder width. Lift your heels up.
- Press against the platform and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
