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- Sit on the machine with your back fully supported and adjust the seat and leg pads to fit your body.
- Position the lower pad just above your heels, and ensure the thigh pad is snug over your thighs to prevent lifting.
- Grasp the handles or side rails to stabilise your upper body.
- Flex your knees to curl your heels underneath the seat in a smooth, controlled motion.
- Pause briefly at the end of the movement, then slowly return to the start position without letting the weights slam.
- Keep your back neutral and avoid arching or lifting your hips.
