Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.

Weight Reccomendations:

Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs

​​*modification: if you don't have access to this machine, you can choose any other exercise that works your quads like forward lunges, front racked squats, or heel elevated squats, etc.