Hook your feet into the rollers and butt your heels up against the foot plate. You will probably need to adjust the machine to get your knees directly onto the pad. With your knees on the pad, extend your body all the out and then flex at the hip and the knee and bring your body up to perpendicular to the floor. The exercise is extremely hard at first but will add slabs of meat to your ass and hams. It will also directly affect your leg strength for squats.