equipment

Machine

sets

3-4

reps

10-15

rest

90-120 sec

1. Sit in the machine with your back and hips flat against the pad.
2. Place your feet about shoulder width apart on the platform.
3. Position your feet mid-platform with toes turned slightly out.
4. Release the safety catches and hold the handles.
5. Extend your legs without locking your knees out hard.

1. Lower the platform by bending your knees under control.
2. Descend until your knees reach roughly 90 degrees, or as far as you can go with your hips staying on the pad.
3. Keep your knees tracking in line with your feet.
4. Press the platform back up through your whole foot.
5. Stop just short of locking the knees, then begin the next repetition.

Inhale as you lower the platform, exhale as you press it away.

• Keep your lower back and hips flat against the pad.
• Keep your knees in line with your feet.
• Do not lock the knees out forcefully at the top.
• Keep your hands on the handles, not on your knees.
• Re-engage the safety catches before getting out of the machine.

• Lowering so deep that the hips curl up off the pad.
• Locking the knees out hard at the top of each repetition.
• Letting the knees cave inward under load.
• Pushing on the knees with the hands.
• Loading the machine far heavier than the working range can be controlled through.

From near-extension down to roughly 90 degrees of knee bend. Depth is limited by the point where your hips start to lift off the pad — stop before that.