1. Choose desired weight load.*

2. Position bench to face away from machine. Adjust bench to incline or flat position if using an adjustable bench.

3. Attach ankle strap to left or right lower pulley and cuff around right or left ankle.

4. Sit in good body alignment (abs tight, chest up, back straight).

5. Straighten leg by raising strapped ankle upward, foot flexed (do not overextend knee).

6. Contract quad muscles fully without compromising form; avoid any hip movement.

7. While maintaining the controlled motion, return to starting position without setting down the weight or relaxing the muscles.

*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.