1. Choose desired weight load.*

2. Stand facing away from bottom pulleys with feet shoulder width apart and knees slightly bent.

3. Grasp handles and bring to shoulder height, palms facing forward with an overhang grip.

4. Lower body by bending knees, pushing glutes back until legs form a 90 degree angle. Do not allow knees to go past toes. Avoid drawing knees in or out.

5. Lower body without compromising form (back straight, abs tight, chest up).

6. Do not allow hips/pelvis to curl upward or back to round out.

7. While maintaining controlled motion, return to starting position (avoid locking out knees).

8. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.