Muscles worked: quadriceps and hamstrings of the thigh, gluteus (butt).
Sit on the machine with your back and head against the padded support.
Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate.
The knees should be in line with the feet and neither bowed inward nor outward.
Slowly flex you knees down to approximately 90 degrees, and extend your legs without locking at the end.
3 Rounds of 15 reps