1. Start Position: Exhale as you slowly push out from the platform keeping your knees aligned with your toes.
2. Middle Position: As you extend keep you feet flat on the platform.
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:

• Lie on the back rest and adjust it based on your stature, by placing your feet shoulder width apart on platform/sled. 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/sled is at the lowest position. Making sure that your knee doesn't extend beyond your toes in that position.
• Position your feet on the platform, shoulder width apart.
• Keep your feet straight.
• Keep your back 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:

   • Keep your back flat against the back rest.
   • Keep your feet straight, and flat on the platform, shoulder width apart,
   • Keep your knees aligned with your toes.

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

3. At start position, never let your legs go beyond 90 degrees.
   

   • Never let your body lift off the back rest.
   • At start position, keep resistance on your legs.

4. null