- Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position.
- Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.
- Place your legs on the platform with your feet at shoulder width.
- Release the weight and extend your legs fully, without locking your knees.
- Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the pad. This will put your lower back in a rounded position, which is very dangerous.)
- Raise the weight back to starting position.
- 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.
- 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.
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