Machine Seated One-Leg Wide Squat
A one-leg press from the seat of a machine, the working foot set wide on the plate so the knee opens out over the toes.
How to do it
Setup
Seated, back on the pad, one foot on the outer half of the plate with the toes turned slightly out, the other foot down.
Steps
- Press the plate away, the knee tracking out over the toes.
- Stop with the knee just short of straight.
- Bend back in until the hip starts to lift, then press again.
Common mistakes
Knee falling inward from the wide foot: push it out over the toes. Foot so wide the heel lifts: move it in a little. Twisting the hips toward the working side: both sit bones stay on the seat.
Breathing
Exhale pressing, inhale returning.
