1. Seat Setting • Adjust so that the knee axis is exactly in line with the machine's rotation axis. • Press your back against the backrest, ensuring the lower back does not excessively lift. 2. Ankle Pad Position • Adjust to rest on the lower part of the shin (between the ankle and the instep). • Ensure it does not touch just above the knee. 3. Movement Method • Fully extend the knee but do not "lock" it; maintain tension in the muscles. • Keep the toes natural, avoiding excessive inward/outward rotation. • Control the descent slowly while resisting. 4. Breathing • Exhale when lifting, inhale when lowering. 5. Precautions • Heavy weights increase the burden on the knee joints → recommend medium to low weights with high repetitions rather than heavy weights. • No bouncing or jerking (control slowly). • If there is knee pain, stop immediately.