1. Lock in your position
Start by wedging your lower back firmly into the corner where the seat and backrest meet. Actively pull yourself down into the seat to stay tight and stable. Keep your chest up and shoulders back to maintain strong posture—this helps keep your back and glutes in contact with the pad throughout the set.

2. Foot placement
Place your feet about shoulder-width apart, roughly in the middle of the platform or slightly lower. Point your toes out slightly—around 30 to 45 degrees. This position allows for a strong, natural range of motion and helps you stay balanced.

3. Descending the weight
As you lower the weight, focus on driving your knees out, as if you’re trying to “screw” your feet into the platform. Think “knees to shoulders” while maintaining outward tension. This cue promotes deeper, safer range of motion and better quad activation.

4. Pushing through the platform
Push through your entire foot—heel, midfoot, and toes evenly. Avoid shifting pressure to just the heels or balls of your feet to maintain control and maximize force output.

5. Bracing and breathing
Before each rep, take a deep breath through your nose, expanding your belly 360 degrees. Hold your breath and brace your core as you lower the weight. Exhale forcefully as you push the weight back up. This keeps your torso rigid and protects your spine.

6. Range of motion and back contact
Your lower back and glutes should remain in contact with the seat and back pad at all times. If your butt starts to lift off the seat, you may be going too deep. Adjust your foot position—higher, lower, wider, narrower, or change the toe angle—to find the depth that works for your body while maintaining full back and glute contact.