Lie your chest on the pad in front of you, gripping the handles of the machine firmly. Place one foot on the plate behind you. Keeping a neutral spine and braced core, push the plate away from you, driving the movement with the base of your foot. Exhale as you do so. Focus on engaging your glute to lead the movement. Pause at the top once your leg is fully extended and squeeze your glute. Return to the start position with control. Repeat for the required amount of reps (or time) on one leg before changing to the other.