- Lay on the pad and grab the handles.
- Slip your legs into the belt loop.
- Push your legs back until they are horizontal with the ground.
- Lower back to the starting position.
- Position yourself in the pendulum squat machine with your back against the pad and shoulders under the shoulder pads.
- Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position.
- Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.
- This particular leg press has two separate foot plates. There are holding pins on both sides. Engage the pin on one side.
- Lower the weight but stop before your lower back begins to round.
- Press back to the starting position.
- Place your legs on the platform with your feet at shoulder width.
- Release the weight 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.
