- Lay on the pad and place your feet on the foot plate.
- Lift the plate up and disengage the holding hook.
- Lower the weight. Stop before your lower back rounds off the pad.
- Press the weight back to the starting position.
- Put the belt around your waist and hook the end of the belt onto the machines.
- Stand up to disengage the holding mechanism. Hold the arms while you squat.
- Once you've completed your set, reset the holding mechanism.
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