Set up on the machine by placing your feet at about shoulder-width apart and lower down on the platform. Lean into the shoulder pads and position your body face-first in close contact with the (back) rest pad. Get ready to unhook the safety lever and begin your initial squat. This is your starting position.
Release the safety hook and squat down all the way until your legs are past a 90-degree angle. Then, push back up all the way until you get back into the starting position but remember not to fully extend your legs straight or lock-out your knees. You should always keep tension in your legs for optimum movement efficiency.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Hold onto the handle bars with your hands tight
Don't extended your legs completely on the top portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.