The machine's your foundation—if your knees aren't aligned with the pivot, everything else breaks down. Sit back fully, knees at 90 degrees, and position the shin pad just above your ankle. That alignment is what actually matters. Push straight forward to extend your legs, and stop just short of full lockout. Keep that slight bend at the top—it keeps tension on the quads and saves your knees from unnecessary compression. Lower with control, don't let the weight crash. Keep your hips and back pressed against the seat the whole time. The machine does the work; you're just guiding it.

PLANS THAT USE IT 18

Athletic 3-Day Full Body3× / week · advanced

Bro Split5× / week · advanced

PPL / Upper / Lower5× / week · advanced

Upper / Lower (Glute Focused)4× / week · intermediate

Big 44× / week · advanced

Machine Push / Pull / Legs — Gym (V1)3× / week · beginner

Machine Push / Pull / Legs — Advanced (V2)3× / week · intermediate

Machine Upper / Lower — Balanced (V1)2× / week · beginner

Machine Upper / Lower — Density (V2)2× / week · intermediate

Machine Full Body — Comprehensive (V2)2× / week · intermediate

Machine Bro Split — Classic (V1)5× / week · beginner

Machine Bro Split — Advanced (V2)4× / week · intermediate

Upper / Lower ×3 — 6-Day Volume6× / week · advanced

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Upper / Lower ×3 + Arms — 7-Day7× / week · advanced

Push / Pull / Legs ×2 — 6-Day Hypertrophy6× / week · advanced

Quad Emphasis — Machine Leg Focus4× / week · intermediate

Muscular Endurance — High-Rep Strength4× / week · intermediate