Proper Positioning
Get into the machine with the shoulder blades on the back pad and glutes on the seat
Place feet on the platform shoulder-width apart
The hips flexed at around 45 degrees
Using a neutral grip, grasp the handles at the sides and pull the body into the pad and seat
Proper Technique
Eccentric - Descend
Inhale on the downward phase of the movement
Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)
As the hips lower, bend the knees while maintaining a natural arch in the lower back
Lower until the hamstrings are parallel to the platform of the machine
With higher mobility, comes greater ROM
Concentric - Ascend
Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)
Slowly extend the legs without locking out the knees
Maintain a neutral lower back, with the chest out
Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition
Essential Tips
Toes may be pointed at a 20 to 30-degree angle or straight forward by comfort
Do not allow the knees to protrude significantly over the toes
Foot placement depends entirely on which muscle is being focused on (dominant muscle)
Neutral foot placement will focus on the overall quadriceps, hamstrings, and glutes, as moving the feet closer to the machine will isolate the overall quadriceps more, whereas, further away from the machine will isolate the overall hamstrings/glutes more
Narrower foot placement focuses more on the outside of the quadriceps whereas wider foot placement focuses more on the inside of the quadriceps
With a weightlifting belt on, inhale with the stomach during the eccentric phase, pressing against the belt
Avoid collapsing the knees inward or outward
Do not ascend by pushing through the toes
Avoid breathing solely with the chest
Avoid keeping the lower back on the back pad
Comments