1. Start Position: Inhale as you slowly squat, simultaneously bending at your waist and knees.
2. Middle Position: Continue to squat, keeping your knees aligned with your toes and your back straight. Look straight ahead.
3. End Position: Squat until your upper thighs are parallel to the platform. Do not let your knees extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly return to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Stand on the equipment and adjust it based on your stature, by placing your heels outside of your shoulder’s width and your feet are turned out (i.e. your toes are at “10” and “2” or 45-degrees), and your shoulders are in the middle of the pads. You should do the whole range of motion without locking your knees when your legs are extended, and they should form a 90 degree angle when the platform is at the lowest position.
• Keep your back straight head aligned with your spine, lift using your legs not your back, do not lock your knees.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.

1. Throughout the entire range of motion:

   • Keep your back straight and head aligned with your spine.
   • Keep your shoulders in the middle of the pads.
   • Keep your heels outside of your shoulder’s width and your feet are turned out (i.e. your toes are at “10” and “2” or 45-degrees)., and flat on the platform.
   • Keep your knees aligned with your toes.

    

2. At start position, do not lock out your knees.

   • At start position, keep resistance on your legs.

3. At end position, never let your knees extend beyond your toes.