1. Adjust the machine to your desired weight and sit on the seat with your back pressed against the pad and feet flat on the platform.
2. Slowly squeeze your thighs together, bringing your legs towards the center, pause for a moment, and then slowly release to return to the starting position.
3. Repeat for the desired number of reps, keeping your back straight and core engaged throughout the movement.
4. Remember to breathe steadily and not lock out your knees at the top of the movement to maintain tension on the muscles.
