Set-up:
Stand with one foot on the platform and the other foot on the carriage.
Keep feet hip-width apart if possible, maintaining stability.
Movement:
Open the carriage away from the platform by moving into a gentle standing split.
Slowly lower into a squat, keeping the carriage stable.
Rise up slowly by pressing through the feet and returning the carriage toward the platform.
Perform all movements with control.
Hold + Squat and Pulses:
Pause in the bottom of the squat (carriage in or hip with) and perform small, controlled pulses.
1B 1Y
3rd, 2nd, 1st
Inhale open, exhale rise.
Muscles Worked:
Gluteus Maximus, Medius & Minimus – extend hips on the rise, control descent, stabilise pelvis.
Quadriceps & Hamstrings – extend and control knees.
Adductors & Abductors – stabilise thighs and hips.
Core: Abs & Obliques – maintain neutral spine and trunk stability.
Calves & Intrinsic Foot Muscles – stabilise ankles, feet, and toes during movement.
Weight – dumbbells:
For overhead press(keep light when on incline.) or keep hands in front of the heart.
Ball:
Use for overhead press or hold in front of the heart.
Ring:
Add additional chest squeezes in front of the heart.
Regression:
Focus on squat with carriage closed.
Progression:
Increase squat depth.
Springs: Use lighter spring settings to increase challenge by requiring more control to move the carriage (1B).
Modification:
Platform squats.