Step 1

Ensure that the knee pad of the chin dip machine is set parallel to the floor. Holding on to the handles, place your left foot on the left step and bend your right knee to place your right foot on the knee pad. Keeping your right knee bent, level your hips by slightly pushing the knee pad down. Ensure your spine is in a neutral position. This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in your glutes and quads extend your right knee and hip by pushing the knee pad down until your right leg is straight.

Step 3

Inhale. Bend your right knee and hip to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

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Upper Legs
Gym-based equipment

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