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First thing to do when using a squat machine is to set the bar at the right level for your hieght. Position your legs at shoulder distance apart, keep your head up and maintain a straight back. Slowly bend your knees to lower the bar and keep bending until you reach a less than 90 degree angle at your calves. Slowly rise back up until you are in standing position again. Keep repeating these steps until you have exercised for the amount of time you want.
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