Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Quads
Adjust the seat so your knees line up with the machine's pivot point.
Set the roller pad just above your ankles, not on the shin bone.
Grab the side handles and press your back into the pad.
Extend the knees until the legs are nearly straight and squeeze the quads.
Lower for a two-count without letting the stack yank your legs down.
Swinging the weight by bouncing the hips off the seat.
Letting the stack crash down and losing all tension.
Going so heavy the knees hurt at the bottom.
Hold one second at full extension for peak contraction.
Also works well as a knee warm-up before heavy squats.
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