A machine-based exercise that targets the quadriceps, while also working the glutes and hamstrings.
- +Safer for the back than traditional squats
- +Good for isolation of quad muscles
- +Ideal for beginners and rehabilitation exercises
- –Can lead to knee strain if done improperly
- –Not as beneficial for full body strength compared to barbell squats
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust pads to fit; back flat on pad; set safety stops
- Feet shoulder-width on platform; toes slightly out
- Stand tall, brace core, and unlock the safeties
- Lower by bending knees and hips; keep back and hips on the pad
- Go to parallel thighs or your comfortable depth
- Keep knees tracking over toes; heels stay planted
- Drive up through midfoot/heels; don’t lock out the knees
- Use a controlled tempo; inhale down, exhale up; relock safeties before exiting