1. Put the pin in the desired weight and then adjust the seat position. Your knees should be at a 90 degree angle when your feet are on the plate. 2. Sit with your back against the back support, grab the handles on each side, and then place your feet around shoulder-width apart on the foot plate. 3. Breathe in and extend your legs, stopping just before you lock out the knees. 4. Pause before breathing out and slowly returning back to the starting position.

Quads, Glutes, Adductors

Squat