Sit down on the machine and place your feet on the platform provided for each foot. Select the appropriate resistance on the weight stack. Rest your back and head on the back pad. Grab the handles. Contract your pelvic floor and core while keeping your chest up.
Press against the pads with your legs to separate them away from each other as far as possible while you exhale. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.