How to do it
- Sit with the back flat on the pad and the feet shoulder-width in the middle of the platform.
- Release the safety catches.
- Lower the platform until the knees are deeply bent, stopping before the lower back starts to curl off the pad.
- Push through the whole foot until the legs are nearly straight.
- Lock the safety catches at the end of the set.
Common mistakes
- Lowering so far the hips lift off the pad.
- Snapping the knees straight at the top.
- Pushing through the toes.
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.
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
- Never lock the knees out hard under heavy load.
- Keep the lower back on the pad; that sets your depth.
Swaps
Full gym: Back squat, Front squat, Hack squat, Goblet squat, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension