Position: Sit on the machine with the back of your knees off the end of the seat. The leg pad should be above the ankle joint, not on the foot. Grasp handles provided for stability.
Breathing: Exhale when you exert at the start of the exercise and inhale when returning to start position.
Start/Movement/Finish: Bend the knees in a controlled movement so that the heels come as close to the butt as the machine or your flexibility allow. Lower under control, trying not to allow the weights to come to a rest.