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Total Gym Squat

IntermediateStrengthTier T3

You lie on a Total Gym glideboard with both feet on the frame attachment. You straighten your legs to push your body away from your feet, then bend your knees to return.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Unhook the arm pulley cable and attach the Wing Attachment or Flexibility Bar. Set the rails to your resistance level, then sit at the bottom of the glideboard.
  1. The same adult woman lies supine with head toward the upper board end, both feet on fixed lower-end footsupport. Both knees bent90; board at lower phase-relative position.

    Step 1 of 3

    Lie back on the glideboard with both feet slightly spaced on the Wing Attachment or Flexibility Bar. Bend both knees to90 degrees.

  2. The same adult woman lies supine with head toward the upper board end, both feet on fixed lower-end footsupport. Both legs nearly straight; supported body and board farther uphill.

    Step 2 of 3

    Push against the fixed footsupport with both feet until both legs are straight.

  3. The same adult woman lies supine with head toward the upper board end, both feet on fixed lower-end footsupport. Both knees bent90; board at lower phase-relative position.

    Step 3 of 3

    Lie back on the glideboard with both feet slightly spaced on the Wing Attachment or Flexibility Bar. Bend both knees to90 degrees.

Safety Information

Keep both feet planted on the foot-plate attachment throughout the whole rep -- letting a foot slip off partway through removes your control of the glideboard suddenly. If you have a knee injury, hip injury, or low-back condition, ask a physical therapist or physician before attempting this exercise, because it presses your body weight up an adjustable-incline rail through a full knee-bend-to-straight range. Stop and lower the glideboard back down with control immediately if you feel a pinch, sharp pain, or your knees caving inward at any point in the press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.