Standard Super Power Squat

Set an appropriate weight and position yourself in the machine with your shoulders firmly under the shoulder pads.

Place your feet shoulder-width apart on the footplate, with your toes pointing slightly outward.

Lower yourself slowly and controllably until your thighs are at least parallel to the floor. Keep your back straight and your gaze forward.

Pause for a moment at the bottom, then powerfully push yourself back up through your heels until your knees are almost straight.

Release the safety latch before starting the movement and lock it after the set.