A guided squat variation using an arcing lever to target the quads with reduced spinal load.
- +Highly quad-focused with deep knee flexion
- +Reduced spinal compression due to back support
- +Stable path allows safe heavy loading
- –Fixed path may not suit every lifter’s mechanics
- –Less stabiliser activation than free squats
- –Limited carryover to barbell squats
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set shoulder pad height and safety stop; pads rest on your upper traps
- Stand on the platform; feet shoulder-width, slightly forward, toes slightly out
- Grip the handles, brace your core, chest up, neutral spine; unrack
- Unlock the safety and lower along the arc by bending knees and hips
- Keep heels down, weight mid-foot, and knees tracking over toes
- Go as deep as you can without your lower back rounding
- Drive up by pushing the platform away; extend hips and knees together, no hard lockout
- Use a smooth tempo; big breath before lowering, exhale as you rise
