Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Weight Recommendations:

Beginner: 20-50lbs

Intermediate: 55-75lbs
Advanced: 80-150+ lbs

Modification: you can do regular standing squats with any type of weight