Squat
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A machine squat that places the torso against a fixed support, allowing focused quadriceps and lower-body training through a stable path.
Movement media
Accessible movement summary
Place the shoulders and back firmly against the pads and set the feet where the knees can track comfortably. Release the safety stops, brace, and keep the whole foot connected to the platform. Lower under control until the deepest position you can maintain without the pelvis rolling away from the pad. Drive through the platform to stand, stopping short of forcefully locking the knees.
Key cue: Keep your back connected to the pad.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
