1. Start Position: Inhale as you slowly squat, simultaneously bending at your waist and knees.
2. Middle Position: Continue to squat, keeping your knees aligned with your toes and your back straight. Look straight ahead.
3. End Position: Squat until your upper thighs are parallel to the platform. Do not let your knees extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Stand on the equipment and adjust it based on your stature, by placing your feet shoulder width apart on platform, and your shoulders in the middle of the pads. You should do the whole range of motion without locking your knees when your legs are extended, and they should form a 90 degree angle when the platform is at the lowest position.
  
• Add your appropriate weight prescribed.
• Position your feet in the middle of the platform, shoulder width apart.
• Keep your feet straight.
• Keep your back straight head aligned with your spine, lift using your legs not your back, do not lock your knees.
• 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 manufacturers have more than one setting for the platform. When standing your feet should be positioned so that your knees will not extend beyond your toes at the lowest position.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your shoulders in the middle of the pads.
   • Keep your feet straight, and flat on the platform, shoulder width apart,
   • Keep your knees aligned with your toes.

    

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

3. At end position, never let your knees extend beyond your toes.

   • At end position, keep resistance on your legs.

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