With your back fully on the pad, plant your feet shoulder-width apart in the center of the squat pad. Place your hands on your hip and squat down until your hip crease crosses your knee level or as far as your mobility will allow. Ensure that the right setting for the resistance is set beforehand. Make sure that your knee tracks with the angle of the toe (outward). Once at the bottom of the movement, drive hard with your entire foot to get back up for another repetition.