Machine squats help to remove the load from the spine and work the target muscle groups.
Lie down on the machine with your back flat on the back pad.
Place your legs on the platform shoulder width apart.
Disengage the safety bars and, as you inhale, slowly lower yourself.
Without pausing at the bottom, as you exhale, slowly rise up without straightening your legs completely.
Contract your abs so that your hips and spine are in one line.
Watch your back, always lean it firmly into the back support.
This exercise can be performed with different feet positions: feet on the lower part of the platform shifts the emphasis to the quadriceps, on the upper part – on the buttocks and hamstrings.
Wide foot position - emphasis on the adductors, narrow position - abductors.
Do not perform a partial squat (½ or ¼ of the full range), it injures the knees.