Adjust the machine so the back pad supports your spine and the lower leg pad rests just above your ankles.
Sit with your knees aligned with the machine's pivot point.
Grip the side handles for stability.
Extend both legs by contracting your quadriceps, exhaling as you lift.
Pause briefly at the top with legs fully extended, squeezing your quads.
Slowly lower the weight back to the starting position (knees at approximately 90 degrees), inhaling.
Avoid using momentum or swinging the weight.
Repeat for desired repetitions.