1. Adjust the weight: Set the weight to a manageable level for your fitness level.

2. Position yourself: Stand in the machine with your shoulders and back against the pads, your feet shoulder-width apart, and your toes slightly pointed out.

3. Grip the handles: Grasp the handles firmly to stabilize yourself.

4. Lower yourself: Slowly bend your knees and lower your body until your thighs are parallel to the ground. Keep your back straight and your head up.

5. Push up: Push through your heels to raise your body back to the starting position.

6. Repeat: Perform the exercise for the desired number of reps and sets.

7. Adjust the machine: Adjust the machine as needed for your height and comfort.

8. Cool down: After you finish your workout, cool down with some light stretching.