1.	Rest your forearms on the pads and position your hands on the grips.
2.	With your knees and feet together and your back completely straight, lift your knees very slowly with your legs held slightly bent.
3.	Tighten your abs and raise your knees as high as you can with strict form.
4.	Pause for one full second before you begin to lower your legs.
5.	Lower your legs with your knees kept bent, and stop about halfway down.
6.	Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

Be careful not to arch your back or raise your legs too fast.