Before you load a single plate, get your foot placement right — that's what determines what this hits. Feet lower and closer together on the platform biases your quads harder; higher and wider brings your hips and hamstrings into it more. Pick a spot and keep it consistent so you can track progress. Back and shoulders stay pressed flat against the pad the whole way down. Drop until your hips are fully bent, thighs at least parallel to the platform, without your lower back peeling off the pad. That peel is the signal you've gone past what your hips can control, not a sign of deeper work. Drive through your whole foot, not just your toes, and finish with your knees straight but not slammed locked.

PLANS THAT USE IT 8

Machine Full Body — Integrated (V1)2× / week · beginner

Machine Push / Pull / Legs — Gym (V1)3× / week · beginner

Machine Push / Pull / Legs — Advanced (V2)3× / week · intermediate

Machine Upper / Lower — Balanced (V1)2× / week · beginner

Machine Upper / Lower — Density (V2)2× / week · intermediate

Machine Full Body — Comprehensive (V2)2× / week · intermediate

Machine Bro Split — Classic (V1)5× / week · beginner

Machine Bro Split — Advanced (V2)4× / week · intermediate