Lie face up on the platform with your shoulders against the pads. Place your feet about 6-8 inches apart slightly high on the platform and your toes pointing forward at their natural angle and grab the handles above your shoulders.
Slowly push the weight up, keeping your hips on the pad, your back arched, and your knees moving out in the same direction as your feet. Do not lock your knees.
Lower the weight until your knees are bent to an angle of 90 degree or less. Do not bounce the weight.
