How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Leg Press
Machine squat-pattern. Useful. Not a substitute for learning to squat.
beginnerGym floor
Quads · Glutes · Machine
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Leg Press
Athlean-X
How to handle weight
Useful, not a squat replacement. If you need to stack every plate to move 5 cm, you are cheating the range.
Usual programming
3–4 × 8–15.
Caution
Do not let the back peel off the pad. Do not lock the knees angrily. Hands off the knees. Full range you can own.
Setup
Feet mid-platform, lower until the back still stays on the pad, press.
Cues
- Don’t let the back peel off
- Don’t lock angrily
- Full, honest range
Common mistakes
- Loading the world and moving two centimetres
- Knees caving
- Hands on knees
Home swap
Goblet squat
