Description of the exercise

The principle of this simulator was invented by the famous Russian wrestler and weightlifter Georg Gakkenshmidt. That’s why it’s called the trainer. Its plus is that it creates certain angles for the legs, which cannot be achieved with classic squats. As a result, the load is distributed differently on the quadriceps femoris muscle.

Main chips

1. A lot depends on the width of the legs. If you put your legs narrower, then the front surface of the hips will be loaded more. If wider, then part of the load will go to the inner surface of the thigh.

2. If you want more buttocks, then put your feet higher (closer to the top edge of the platform). So your knees will come forward less. This means that the angle in the hip joint will become more acute. And the sharper the angle there, the more the buttocks are stretched.

3. Do not forget that there is also a load on the spine here. Although not as strong as with a barbell. Therefore, press your shoulders and pelvis to the back and perish your back a little in the lower back.

4. At the bottom point, the knees should not go beyond the toe. Otherwise, the knee joints will receive a large and rather dangerous load.

5. The lower you sit, the better the buttocks are included in the work. Well, if you don’t fully straighten your legs, then load your hips harder and faster.