Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentMachine
Also worksGlutes, Hamstrings
Recommended3-4 sets x 8-15 reps, rest 1-2 min
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Heavy quad and glute loading with the back fully supported.
- Setup
- Feet shoulder-width on the platform, back flat on the pad.
- Common mistakes
- Lowering so far the lower back rounds off the seat.
- Easier
- Reduce the range or the load.
- Harder
- Add load or use a single-leg press.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s