A machine-based exercise that targets your lower body muscles including quads, hamstrings, and glutes.
- +Works the quads, glutes, and hamstrings
- +Can adjust weight easily for varied resistance
- +Good for beginners and those with back issues
- –Incorrect form can lead to knee or lower back strain
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 seat so you can unrack with a slight knee bend; back and hips flat on the pad
- Place feet shoulder-width, toes slightly out; keep whole foot on the platform
- Grip handles and brace your core; keep lower back pressed into the pad
- Press to unrack, then lower slowly until knees about 90° (or as deep as hips stay down)
- Let knees track over toes; don’t let them cave inward
- Drive through heels and mid‑foot to press up; stop just short of locking your knees
- Inhale on the way down, exhale as you press; control every rep and use safety stops