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Exercise Guide – Squat and Press with High Knee

by | Jul 3, 2020 | Exercise Guides

Squat and Press with High Knee

A squat and press exercise using a HIT Machine is a compound movement that targets multiple muscle groups in the lower and upper body. This exercise is great for building strength and functional fitness. Here’s how to perform the squat and press using the HIT Machine:

  1. Starting Position: Stand with your feet shoulder-width apart and facing the machine. Your toes should be slightly turned outward for better stability. Grip the handles with your palms facing forward and your elbows bent, bringing your hands close to your shoulders.
  2. Squat Movement:
    • Initiate the movement by bending at your hips and knees, as if you’re sitting back into an imaginary chair. Keep your chest up, back straight, and core engaged throughout the movement.
    • Lower yourself down until your thighs are parallel to the ground or as low as your mobility allows. It’s essential to maintain proper form to prevent injuries and get the most out of the exercise.
  3. Press Movement:
    • Once you’ve reached the lowest point of your squat, start the pressing phase.
    • Push through your heels and engage your glutes and leg muscles to rise back up to a standing position, raising one knee.
    • Lower the handles back down to shoulder height as you bend your elbows and bring them back close to your body.
    • Simultaneously, start to lower your body back into the squat position to complete one repetition.


    • Keep a controlled and steady pace throughout the exercise.
    • Breathe naturally, inhaling during the descent (squat) and exhaling during the ascent (press).
    • Avoid arching your back excessively or locking your knees during the movements.

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