Instructions:

1. Adjust the seat of the machine so that your knees are at a 90-degree angle when your feet are on the footplate.
2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
3. Place your hands on the handles or sides of the machine for stability.
4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
5. Pause for a moment at the fully extended position, then slowly bend your leg to return to the starting position.
6. Repeat for the desired number of repetitions, then switch legs.