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Step 1
Locate the back pad adjustment behind the seat back. Change the position of the pad, if necessary, to allow your knees to hang over the seat. Check that your knees align with the machine's pivot point.
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Step 2
Use the ankle pad adjustment on the leg extension to move the ankle pad to a position just above your ankle and to the lowest part of your shin.
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Step 3
Select a moderate weight, one which you can comfortably lift without too much strain. It is important throughout weightlifting that you don't injure yourself by pushing beyond what you can successfully manage.
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Step 4
Grasp the handles to the sides of the seat to keep yourself stabilized as you perform the weightlifting exercise. A firm grip will keep your body from lifting during the activity.
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Step 5
Position your feet under the padded bar and extend both legs out in front of you lifting the weight with your knees flexed and keeping your back firmly on the back pad. Exhale as you straighten your legs and slowly lift the leg pad.
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Step 6
Pause just before your knees are completely straight and with control bring the weight back down to the start position, inhaling as you return.
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Step 7
Perform up to 20 repetitions for your first sessions. As you gain strength in your quadriceps you can add more weight or add another set to your routine.
