As for all exercises, don’t lift too heavy to begin with and stop if pain is felt. Remember to breathe during the effort phase; don’t hold the breath.
Muscles worked: quadriceps and hamstrings of the thigh, gluteus (butt), and adductors of inner thigh.
- Sit on the machine with your back and head against the padded support.
- Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate.
- The knees should be in line with the feet and neither bowed inward nor outward.
- Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp an angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped.
- Grasp the assist handles.
- Brace the abdominal muscles and push the platform away with heels and forefoot by extending the knees and hips and pushing the back into the seat pad.
- The heels should remain flat on the foot plate and the front of the foot or toes should not be used exclusively to move the pad forward.
- Do keep the head steady and back against the seat, and don't lift the lower back or butt from the pad.
- Don’t lock out the knees in an explosive fashion but do express a full range of motion.
- Return the foot plate to the starting position by allowing the knees to bend under control while maintaining the feet flat on the surface. Repeat the exercise.