Position: Lay on the machine so that the back, hips, and head are stable.
Breathing: Exhale when you exert at the start of the exercise and inhale when returning to start position.
Start/Movement/Finish: Legs wider than shoulder width, feet flat, legs extended, but not locked. Bend the knees towards the chest, keeping the space between the knees constant. Stop when the angle of the knees is less than 90 degrees. If you have difficulty with that, cross your arms in front of your body. When the thigh reaches the forearms, stop and press upward.