Instructions:

1. Adjust the seat and footplate of the smith machine to a comfortable position.
2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
3. Grasp the handles or sides of the machine for stability.
4. Push the footplate away from you by extending your legs, keeping your back against the backrest.
5. Pause for a moment at the fully extended position.
6. Slowly bend your knees and lower the footplate back towards you, returning to the starting position.
7. Repeat for the desired number of repetitions.