1. Start Position: Exhale as you slowly bring your legs out, keeping your knees aligned with your toes.
2. Middle Position: Continue outward with your legs, keeping your back flat against the back rest.
3. End Position: Come out as far as possible. Hold for 1/2 a second, squeezing your outer thigh.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Return to starting position, maintaining tension on your thighs, hold for 1/2 a second, squeezing your outer thigh. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment and adjust it as close together as possible.
• Position your knees in the middle of the pads.
• Keep your feet straight.
• Keep your back straight and flat against the back rest.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

1. Throughout the entire range of motion:

   • Stay seated.
   • Keep your back straight and flat against the back rest, and your head aligned with your spine.
   • Keep your knees aligned with your toes.
   • Move only your hips keep the rest of the body stationary.

    

2. At end position, never let your back lift off the back rest.

3. At start position, keep resistance on your thighs.