Adjust the seat, back pad, and foot platform to fit your body
Select the desired weight on the machine
Stand on the platform with feet shoulder-width apart
Position your shoulders under the pads and grip the handles if available
Keep your chest up and core braced
Unlock the machine if required
Lower into a squat by bending your knees and hips
Keep your heels flat and knees tracking over your toes
Descend to a comfortable depth with control
Push through your heels to return to standing
Repeat for the desired number of reps
Re-rack or secure the machine after finishing
Avoid locking your knees at the top
Stop if you feel pain or discomfort