1. Stand with back against pad, feet planted on lower horizontal dip station bar.

2. Grasp side horizontal bars of dip station.

3. Lift knees up to a 90 degree angle while contracting abdominal and quadricep muscles. 

4. While maintaining the controlled motion, return to starting position.

5. Do not allow muscle to relax before next repetition.

*NOTE: Perform 3 sets of 6-12 repetitions. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.