Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heels & your glutes as you extend your legs back to starting position. Make sure not to fully lock out your legs.

Weight Recommendations:
*this will vary depending on what type of machine you’re using

Beginner: 35-50lbs
Intermediate: 60-90lbs
Advanced: 95-160+lbs

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