How to do it
- Set the back pad so the knees line up with the machine pivot.
- Set the ankle pad just above the feet.
- Straighten the legs fully, pausing for a moment at the top.
- Lower slowly until the knees are bent past 90 degrees.
Common mistakes
- Swinging the weight up.
- The knee out of line with the pivot.
- Letting the stack crash between reps.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: More load or a 2-second pause at the top.
Easier: Lighter load.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- If the knees ache, use a smaller range and lighter load.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up