- Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
- Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
- Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
- Raise the bar back to starting position, lift with your legs and exhale at the top.
- Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than shoulder width.
- Sink down into the squat, keeping your elbows inside the track of your knees.
- Push through your heels while keeping your chest up and return to starting position.
- Stand with your feet shoulder width apart.
- flex your knees and hips and sit back into the squat while lowering your body
- Continue down to full depth
- Return to starting position.
- Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably.
- Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together.
- Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.
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