1. Adjust the weight stack to the proper level by pulling the pin out of the stack and inserting it in the selected plate.
2. To determine which side you will work, the foot plate will flip to either the side. 
3. We will start this exercise on the right foot, so flip the footplate to the right side.
4. To get in position, straddle the center rail.  Place the right heel (or middle of the foot) on the footplate so that the knee is bent.  The left foot will be place on the ground. 
5. Place your chest on the chest-pad and hold onto the handles.  You should be in a fairly upright position.
6. To begin the exercise, slowly press on the footplate back until the leg is almost fully extended.  You should feel a tightening in the buttock area.
7. To complete the move, slowly release the contraction, returning the leg to the starting position.
8. Do not lock your joints in the straightened position, or allow the weights to slam down.   You should keep a continuous resistance on the weights until the complete set is done.
9. The goal is to complete 15-25 repetitions in a 40-second time period.
10. Change legs. 

Do the right leg the first time around and do the left leg the second time around.