1. Start Position: Exhale as you slowly extend your legs, keeping your knees aligned with your toes.
2. Middle Position: Continue extending your legs, keeping your back flat against the back rest.
3. End Position: Extend your legs, but do not lock out your knees. Hold for 1/2 a second, squeezing your quadriceps.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Lower until your legs form a 90 degree angle, hold for 1/2 a second, squeezing your quadriceps. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Sit on the equipment and adjust it based on your stature, by adjusting the back rest, and the leg pad.
• Adjusting the back rest: After the adjustment  make sure when seated your knees clear the front edge of the seat, and you can do whole range of motion, keeping you back flat against the back rest.
  
• Adjusting the leg pad: After the adjustment make sure the pad rest on the lower part of your shins.
• Position your legs on the pad, shoulder width apart.
• 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.

IMPORTANT NOTES:

• Some equipment have a R.O.M. (range of motion) which is used in the case of an injury, or for isolating the muscles.

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 legs shoulder width apart.
   • Keep your knees aligned with your toes.
   • Move by bending from your knees only.

    

2. At end position, do not lock out your knees.

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

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