excellent quad and glute builder on a machine that carries you through an arc
the arc keeps load on you through the whole range, including the bottom, where
a free squat is easiest to bounce out of
unlike the hack squat, which is run deliberately knee-heavy, the arc lets your
hips keep travelling through the whole rep
Execution
Set the shoulder pads and stand on the platform with your feet shoulder-width
apart, back against the pad. Brace your trunk.
push your hips back and let the machine carry you down the arc
descend as deeply as the platform and your hips allow
pause briefly in the bottom where the stretch is highest
drive through your midfoot to return to the top
keep your back in contact with the pad throughout
Where you stand on the platform shifts the balance between quads and glutes.
Pick a spot, stay there, and add an exercise note if you move, so the graphs
read it as a setup change.
Purpose
excellent quad and glute builder on a machine that carries you through an arc
the arc keeps load on you through the whole range, including the bottom, where
a free squat is easiest to bounce out of
unlike the hack squat, which is run deliberately knee-heavy, the arc lets your
hips keep travelling through the whole rep
Execution
Set the shoulder pads and stand on the platform with your feet shoulder-width
apart, back against the pad. Brace your trunk.
push your hips back and let the machine carry you down the arc
descend as deeply as the platform and your hips allow
pause briefly in the bottom where the stretch is highest
drive through your midfoot to return to the top
keep your back in contact with the pad throughout
Where you stand on the platform shifts the balance between quads and glutes.
Pick a spot, stay there, and add an exercise note if you move, so the graphs
read it as a setup change.