Adjust the weight to an appropriate load for your training.
- With a shoulder-width stance, squat under the shoulder pads and adjust the machine to the appropriate height. Move to a standing position with your back slightly arched, chest up, and head looking forward. This will be your starting position.
- Lower your torso by flexing the hips and the knees.
- Continue until you are below parallel, and then reverse direction by extending the hips and the knees.