Adjust the angle of the back pad to slightly more than 90 degrees with the seat. Place your feet about 6-8 inches apart on the center of the platform and your toes pointing forward at their natural angle and grab the handles next to your hips.
Arch your back slightly, press the weight up and release the locks.
Lower the weight until your knees are bent to an angle of 90 degree or less. Do not bounce the weight.
Slowly push the weight up, keeping your hips on the seat, your back arched, and your knees moving out in the same direction as your feet. Do not lock your knees.