Sit in a comfortable position, ensuring that your back, waist, and buttocks are touching the seat. Then bring your legs to a position that corresponds to the width of your shoulders.

Start bringing your legs outwards, without locking your knees, and release the safety of the machine.

Breathe in deeply and begin lowering the weight downwards, reaching up to 90 degrees. Then go back to the starting position exhaling.

During the repetitions, make sure that your knees remain stable without closing inwards or opening outwards, and that your heels do not lift off the ground.

• When the feet are close together without being connected, the exercise focuses on the outer quadriceps.
• When the feet are apart, with the toes slightly turned out, the exercise focuses on the adductors.
• When your feet are positioned in the normal opening and press down low on the press, then the exercise mainly focuses on the vastus medialis.
• When the feet are positioned in the normal opening and press up high on the press, then the exercise mainly focuses on the glutes and the hamstrings.