- Place cable belt or dip belt around waist. Kneel before low
pulley and attach it to cable. Stand on elevated platform with
feet shoulder width or slightly wider on platform between very
low and close pulley cables. Place hand(s) on ballet bar or machine
(not on guide rod!) for balance.
- Squat down by bending hips back while allowing knees to bend
forward, keeping back straight and knees pointed same direction
as feet. Descend until weight stack taps or comes very close
from making contact. Keeping chest high and back straight, raise
back up by extending knees and hips until legs are straight.
- More or less 3/4 squat depth can be achieved depending upon
exerciser's height, chain length on dip belt, and height of elevated
platform. If greater depth can be achieved, descend as low as
thighs being parallel to floor. Keep head facing forward, back
straight, chest high, arms straight to sides, and feet flat on
platform; equal distribution of weight through forefoot and heel.
Knees should point same direction as feet throughout movement.
See Squat Analysis.