How to do it
- Stand on the platform with the back and shoulders against the pads and the feet about shoulder-width, mid-platform.
- Release the safety handles.
- Lower as deep as you can control, keeping the back and hips against the pad.
- Push up through the whole foot without locking the knees hard.
- Re-engage the safety handles at the end of the set.
Common mistakes
- Heels lifting.
- Knees caving in.
- Shallow reps with heavy load.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load or a pause at the bottom.
Easier: Lighter load and a smaller range.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Always lock the safety handles before stepping out.
Swaps
Full gym: Back squat, Front squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension