Sit down and position your feet on the foot plate with a shoulder width stance. (The lower your feet the more quad dominant the exercise will be - you need to take into account your ankle mobility however).
Take a deep breath, extend your legs, and unlock the safeties.
Lower the weight under control until the legs are roughly 45 degrees or slightly below.
Drive the weight back to the starting position by extending the knees but don’t forcefully lockout that you jar your knees - think about contracting the quads.
