article_snippet: Sit on the machine with the back and head against the padded support.
article_snippet: Place feet on the foot plate about hip width apart, ensuring the heels are flat against the platform.
article_snippet: The legs should form a 90 degree angle at her knee and the knees should be in line with the feet.
article_snippet: Brace the abdominal muscles and push the platform away with heels.
article_snippet: Don't lock the knees or relax when the leg is extended.
article_snippet: Slowly allow the platform to lower back to the platform starting position by bending the knees in a controlled manner.
article_snippet: Make sure heels are always touching the plate, the knees are not bowing outwards or inwards and ensure the head is steady.
article_snippet: Start with a modest weight and progress to a higher weight if comfortable.
article_snippet: Through research the fitness industry has now moved away from sending clients on this kind of machine and I would recommend people use free weights to do exercise such as a squat, spilt lunge or a waking lunge.