Adjust the weight stack to the proper level by pulling the pin out of the stack and inserting it in the selected plate.

To adjust the seat backrest, either pull on the set to move it forward or press the seat lever “in” so the seat can be moved back. Once in position pull on the backrest to secure the stability of the seatback before sitting down.

The seat should be adjusted so the bend of the knee is near the end of the seat pad and the knee is aligned with the pivot point of the machine.

Place ankles behind the roller pad. Grasp the handles on the sides of the seat pad.

To begin the exercise, slowly extend the legs as high as possible, contracting the quadriceps, without locking the knee joints.

To complete the move, slowly release the contraction, returning the legs to the starting position.

Do not bounce, 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.

The goal is to complete 15-25 repetitions in a 40-second time period.