<ul>
<li><strong>Adjust the seat:</strong> Position the seat so that your knees align with the machine&rsquo;s pivot point.</li>
<li><strong>Set the weight:</strong> Choose an appropriate weight level that you can control throughout the movement.</li>
<li><strong>Position your legs:</strong> Place your ankles under the padded bar, ensuring your legs form a 90-degree angle.</li>
<li><strong>Grip the handles:</strong> Hold onto the machine's handles for stability.</li>
<li><strong>Extend your legs:</strong> Slowly lift the padded bar by straightening your legs, exhaling as you do.</li>
<li><strong>Pause at the top:</strong> Hold the fully extended position briefly, squeezing your quads.</li>
<li><strong>Lower slowly:</strong> Inhale as you slowly return to the starting position without letting the weight plates touch.</li>
</ul>
<p>&nbsp;</p>