1. Sit, Snugand Cup: Sit on top of BackJoy. The handle goes between your legs. Pull with handle or push BackJoy from behind until snug. Feel it comfortably cup your buttocks. 2. Skootch: Lean a little forward and press with your feet to "skootch" your buttocks towards the rear of the seat. BackJoy will skootch with you. 3. Adjust: BackJoy must be under you making sure you are all the way on top.