1) Sit in the machine and slide the balls of your feet to the bottom edge of the foot plate, with your heels off the end. Push into the foot plate to move backwards, stopping with your knees bent.
2) Keeping your knees bent, press into the foot plate through the balls of your feet as if rising up on your toes.
3) Let your heels move slightly forward, and under the foot plate, when you return to the starting position and repeat.
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