1. Load the machine with a desired weight using weighted plates on either side of the machine. If you're not sure, we suggest you start without any weights and gradually adjusting the weight to a desired level. 2. Position your shoulders back against the mat and feet around hip-width apart, and release the safety handles. 3. Slowly lower into a squat position by bending your knees until your thighs are approximately at a 90 degree angle. 4. Extend your legs by driving your hips back to starting position. 5. Repeat for however many reps intended.

Quads

Squat