1. To set up, put your feet out in front of you with a slightly wider than shoulder width apart stance and your toes pointed slightly outwards.
  2. Keeping your butt and back against the backpad and your hands on the provided handles by your head, release the mechanism and squat down keeping your weight on your heels until you reach 90 degrees.
  3. Pushing through your heals, return to the starting position just before your knees lock out and repeat.