How to perform it

1. 1

   Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.

2. 2

   Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.

3. 3

   Place your hands on the handles or sides of the machine for stability.

4. 4

   Push the footplate away from your body by extending your leg, keeping your back against the backrest.

5. 5

   Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch legs.

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