- Stand upright facing away from the cable crossover with the cable set to the height of your hips. Use an ankle/wrist attachment.
- Extend at the knee against the cable.
- Place the sissy squat pad just behind the knees and the front pad all the way up against your ankles.
- Hold a dumbbell in a goblet position.
- Sit straight back into a squat. Then push your calves into the back of the pad and extend your knees back to the original position.
- Hold the bar in a goblet position.
- Stand tall, push your knees forward until your calves touch your hamstrings.
- Make sure to keep your hips extended.
- Place the sissy squat pad just behind the knees and the front pad all the way up against your ankles.
- Hold a dumbbell in a goblet position.
- Sit straight back into a squat. Then push your calves into the back of the pad and extend your knees back to the original position.