Machine Squat (Plate Loaded)
The machine squat on a plate-loaded lever: the shoulders under the pads, the back on the support, the plates on the lever arm setting the load.
How to do it
Setup
Back against the pad, shoulders under the pads, hands on the handles, feet shoulder-width on the angled platform.
Steps
- Unlock the lever and sink until the thighs are about level.
- Keep the back flat against the pad and the heels down.
- Press through the whole foot back to the top, knees soft.
Common mistakes
Lower back peeling off the pad at the bottom: stop the depth where it stays flat. Knees snapping straight at the top: stop just short of locking. Heels lifting: push through the whole foot; set the feet higher if needed.
Breathing
Inhale down, exhale up.
