Position

Adjust the machine so that the pads are positioned just above your knees and sit with your back flat against the backrest.

Movement

• Raise the weight by flexing your ankles and pushing through the balls of your feet, then lower it back down to the starting position.
• Keep your core engaged and your back flat against the backrest throughout the movement.

Breathing

Inhale as you lower the weight and exhale as you raise it up.

Tips

• Focus on using your calf muscles to raise the weight, rather than relying on momentum or other muscles for assistance.
• Avoid arching your back or lifting your hips off the seat to maintain proper form.
• Start with a light weight to ensure proper form and gradually increase the resistance as you build strength.