A quad-dominant squat variation performed using a machine to lock feet and support the lower legs, allowing for deep knee flexion.
- +Isolates and develops quadriceps effectively
- +Reduces strain on lower back
- +Helps improve knee stability
- –Can place high stress on knees if done improperly
- –Limited hamstring and glute engagement
This exercise targets:
Quadriceps
Quads
Core
Abs
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the pads so your feet are locked and shins supported; stand tall with toes forward
- Hold the handles lightly, brace your core, and squeeze your glutes to keep hips extended
- Lean your whole body back as one straight line from knees to shoulders
- Bend your knees forward over your toes, lowering under control as far as comfortable
- Keep heels anchored, chest up, and don’t hinge at the hips
- Drive through the quads to straighten your knees and return to the start
- Inhale on the way down, exhale as you rise; move slow and controlled
- Stop if you feel knee pain; use a shorter range until strength and comfort improve