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Lie face down on the machine, aligning your knees with the machine's pivot point. Grip the handles and position your ankles under the padded bar. Slowly curl your legs toward your glutes, squeezing your hamstrings at the top. Lower back down with control to the starting position. Aim for four sets of 15 to 20 reps with 60 seconds of rest between sets.Masi tells us,"This machine-based squat variation is like squatting using a Smith machine.
"This squat variation is performed using a belt squat machine, focusing on the lower body while reducing axial fatigue," explains Masi."Axial fatigue refers to the stimulus you must recover from when loading the spine. Because the load from the belt squat is almost completely added at the hips, you can freely train your legs without the extra fatigue of the various muscles having to brace along the spine.
Masi says,"This exercise emphasizes the hip hinge movement pattern and allows you to focus on loading the posterior chain , specifically the hamstrings and glutes. If you're flexible, consider standing on a step or a plate to get extra range of motion before the weights touch the ground." Hold a barbell or set of dumbbells at shoulder height and stand with your feet shoulder-width apart. Perform a front squat by lowering your hips until your thighs are parallel to the ground. Stand up explosively by using your momentum to press the weights overhead. Lower the weights back to shoulder height and repeat. Aim for three sets of 10 to 12 reps with 90 seconds of rest between sets."This movement is traditionally performed with a barbell.
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