Lie on the declined back pad with your hips under the weighted sled. 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 almost completely flexed or just before your hips raise up from the pad.
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.