Quantum Trainer Heel Raised Front Squat with Bar Attachment
- Intermediate
- Quadriceps · Hamstrings
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Setup instructions
1) Attach the Bar Attachment to the Quantum Trainer
Ensure bar is set low enough to allow a deep squat
2) Place wedges or weight pkates where the heels will be.
3) Hold bar with an underhand supinated grip so the bar is on the meaty part at the front of the shoulders
The elbows should be pushed up in line with the shoulders.
4) Place the heels on the raisers, ensure balls of feet are engaged with the floor.
Set the feet around hip width with a slight rotation on the toes (stance may be individualised)
Perform instructions
1) Take a deep breath in and tighten the core muscles.
Slowly bend your legs and lower yourself into a squat position.
Keep the chest up, back flat and head neutral.
2) Pause at the bottom. Press through the feet and drive back to the starting position.
4) Repeat for required reps then re-rack the machine slowly and safely
NB. You can adjust/experiment with foot position forward or back to target different areas of the legs/glutes
Anatomy
Equipment
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Interests
Health benefits
Muscular Endurance · Strength
Skills
Power
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