- 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.
- 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.
- 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.
- Sit on the seat upright with your knees placed on the pads and your feet on the foot pads.
- Push your legs outwards and backwards and flex your glutes.
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