1. Setup:
- Begin by adjusting the cable machine to a lower setting. Select a suitable weight that allows you to perform the exercise with good form but is challenging.
- Attach the handle to the cable.
2. Positioning:
- Stand facing the cable machine about two feet away from it.
- Grab the handle with both hands, keeping your arms extended in front of you at chest height.
- Your feet should be shoulder-width apart, and your knees should be slightly bent.
3. Starting Position:
- Engage your core and keep your back straight.
- Pull the handle in towards your chest while maintaining the squat position.
4. The Squat Movement:
- Slowly lower your body into a squat, pushing your hips back as if you’re sitting in a chair.
- Keep your chest up and avoid letting your knees go past your toes.
- Descend until your thighs are parallel to the ground or as low as you feel comfortable.
5. Returning to Start:
- Press through your heels to return to the starting position.
- As you rise, push your hips forward and fully extend your knees.
6. Repetitions:
- Aim for 10-15 repetitions for 2-3 sets, depending on your fitness level.
7. Breathing:
- Inhale as you lower into the squat and exhale as you push back up to the starting position.
8. Tips:
- Ensure you’re using a weight that allows you to maintain proper form throughout the exercise.
- If you're new to this exercise, consider practicing without weight first to master the movement.
Ensure your movements are controlled to avoid injury, and always listen to your body.
