How do you perform this exercise?
- Adjust the support so your ankles are snug under the roller and your calves contact the rear pad; stand tall with feet hip-width and toes forward on the platform.
- Hold a dumbbell vertically at your chest (goblet) or two dumbbells at your shoulders; brace your core and keep a neutral spine.
- Inhale and initiate the descent by bending your knees forward, allowing them to track over your second–third toes while keeping hips relatively extended and torso upright.
- Keep heels down and shins guided by the support; do not let the lower back round or knees cave inward.
- Lower under control until thighs reach parallel or your comfortable depth without losing foot pressure or spinal position.
- Drive through the mid-foot to extend the knees and return to standing, exhaling as you pass the sticking point.
- Pause briefly, reset your brace, and repeat for the target reps with smooth, controlled tempo.
Which other muscles are involved?
Glutes, Hamstrings, Calves, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
