Adjust the foot straps so the balls of your feet are secure
Sit on the seat and place your feet on the footplates
Grip the handle with both hands
Start in the catch position with knees bent, shins near vertical, back straight, and arms extended
Push through your legs first to drive the seat backward
Lean back slightly as your legs extend
Pull the handle toward your lower ribs after your legs are mostly straight
Reverse the motion by extending your arms first
Lean forward from the hips next
Bend your knees last to return to the catch position
Keep your back straight and core engaged throughout
Keep your movements smooth and controlled
Maintain a steady breathing pattern
Use a resistance level that matches your fitness level
Stop if you feel pain, dizziness, or unusual discomfort
Wipe down the machine after use