- Pull your shoulder blades back really hard and place the bar on your posterior delts.
- Push your hips back and break at the knees to initiate the squat.
- Aim to get your hamstrings to parallel with the ground. Push your heels into the floor and squat back up to a standing position.
- 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.
- Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
- You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
- Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
- The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
- Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
- Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
- Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.
