Sit down on the machine and rest your back against the back pad. Place your feet under the bottom leg pads and point your toes outward. This is your starting position.
Lift the weight up all the way until your legs are almost completely straight. Then, release the weight back down but remember not to go too far down as to allow the weight plates on the stack to bang into each other.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't extended your legs straight at the top to the point of knees lock-out
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.