1. Sit with the back firmly pressed against the backrest and place the feet on the footplate approximately hip width apart.

2. Press the footplate to full leg extension (DO NOT lock your knees) and unlock the safety stops. 

3. Slowly lower the footplate, ensuring that the heels remain firmly pressed against the plate and drive the knees as wide as the feet.

4. Press the weight back to the starting position.

5. Descend halfway down, then press the weight back to the starting position.

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NOTE: A more challenging rendition would be to go all the way down, halfway up, all the way down, and all the way up.