This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Adjust the backrest so the knee joint lines up with the machine's pivot, and set the shin pad on the front of the lower leg just above the ankles.
- 02
Sit back against the pad, hold the side handles and start with the knees at about 90 degrees.
- 03
Exhale and straighten the legs with the front of the thighs until the knees are nearly straight, pausing about one second at the top.
- 04
Inhale and lower back to the start under control without letting the stack crash.
Common mistakes
- Knee not aligned with the pivot, loading the knee awkwardly.
- Kicking the weight up and lifting the hips off the seat.
- Dropping the weight so the stack slams.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.