Instructions:

1. Adjust the seat height and backrest of the machine to fit your body.
2. Sit on the machine with your back against the backrest and your feet on the footpad.
3. Grasp the handles or sidebars for stability.
4. Extend your legs forward by straightening your knees, lifting the weight.
5. Pause for a moment at the top, then slowly lower the weight back to the starting position.
6. Repeat for the desired number of repetitions.