STARTING POSITION:
Adjust the bar to the height that best suits your height and select the appropriate plates amount to put them on the machine. Step under the bar and hold it with the back of your shoulders. Make sure the bar is on your muscles and not pressing your bones Grab the bar with your hands, your palms should facing forward. Spread your feet at shoulder width apart and put your toes slightly out. Extend your right leg in front of you so you are maintaining the load with your left leg. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Bend the left knee and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.
TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward and also you should maintain a straight back.