1. Start Position: Exhale as you slowly push out the platform with your legs 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. 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 placing your feet in the middle of the platform, just outside shoulder width apart with your toe's position outward, (i.e. your toes are at “10” and “2” or 45-degrees) 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 end position.
• 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:

   • Keep your back straight and flat against the back rest.
   • Keep your feet at a 45 degree angle, just outside shoulder width apart, and flat on the platform.
   • 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 seat.
   • At start position, keep resistance on your legs.

    

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