Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Load the desired weight onto the machine. If you're new to the pit shark machine, start light to get a feel for the movement and then increase gradually. Grab the belt and place it around your hips. The belt should sit snugly on your hips without restricting movement. Bend your knees slightly, reach down, and attach the belt to the machine’s hook. Stand back up to create tension and lock the belt into place. Stand on the platform with your feet shoulder-width apart or in your natural squat stance. Ensure you're balanced and centered. Grip the release handles and push them forward to disengage the support mechanism. This will allow you to move freely through the squat without obstruction. With your torso upright, lower yourself into a squat by bending your knees and pushing your hips back. Go down until your thighs are parallel to the floor or lower. Push through your heels to rise back up, extending your hips and knees until you're in the starting position. Once you've finished your set, pull the handles back to re-engage the support mechanism before removing the belt.
For the belt squat machine, warm up hips and legs first, start with lighter weights to learn the movement, and control the tempo with slow descents and strong drives up. Adjust stance to target quads or glutes, use knee sleeves for support, and squat through a full range of motion. Keep your core engaged for balance and stability throughout.
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