- Insert your buttocks deep into the seat. - Press your waist and back against the backrest. - Adjust your knees to align closely with the machine's rotation axis. - Firmly press the thigh support pads to prevent your thighs from lifting. - At the start, fully extend your knees but do not forcefully lock them. - Feel as if you are pulling the ankle pads towards your heels. - Contract for about 1 second at the bottom. - Rise slowly over 2-3 seconds. - Ensure your thighs do not lift even in the last part of the ascent. - If your buttocks lift off the seat or your waist starts to round, consider the weight too heavy.