Exercise Database

[printfriendly]
Course: PHRE 3040 – Resistance Training Movement Pattern: Squat Target: Quadriceps Synergist(s): Gluteals, Hamstrings
Exercise
Regressions: Leg Extension | Box Squat Progressions: Back Squat | Front Squat

Equipment: Machine
Description:
  1. Sit down on the machine and place your legs on the platform, adopting a shoulder width foot stance.
  2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are almost fully extended in front of you.
    • Tip: Avoid locking your knees.
  3. As you inhale, slowly lower the platform until your upper and lower legs make a ~90-degree angle.
  4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
  5. Repeat for the recommended amount of repetitions and remember to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Common Error(s): Valgus knees | Not engaging core | Using Excessive Momentum
Spotting:
Return to Exercise Database |