BODYTEC SUPER SQUAT (PLATE-LOADED)

Face in or out—quad melt or glute dunk-One machine, both worlds

• Dual-direction training
• Face OUT (back on pad): hip-dominant super squat—glutes/hamstrings + posterior chain.
• Face IN (chest to pad): quad-dominant hack-squat feel with a safer torso angle.
• Adjustable start height & depth via multi-notch latch—confident unrack and consistent ROM, from partials to ATG.
• Oversized shoulder pads & tall torso support disperse load and reduce lumbar shear; grab handles aid bracing.
• Angled anti-slip platform promotes knee-over-toe mechanics and full stretch without heel slip.
• Olympic plate-loaded with smooth lever travel; no cables = minimal maintenance, high uptime.
• Commercial build: heavy-gauge steel, sealed pivot/bushings, industrial upholstery, floor-safe feet.
• Compact, open entry: easy walk-in/walk-out—even for big lifters in sleeves or belts.

Biomechanics

• Load path: Lever keeps resistance close to the mid-foot—stable and spine-friendly compared to a free bar.
• Strength curve: Peaks mid-range, aligning with the natural torque profile of quads + glutes for dense hypertrophy.
• Knee/hip angles:
  • Face IN → more knee travel → quad emphasis (vastus group).
  • Face OUT → more hip hinge → glute & hamstring emphasis with strong adductor co-contraction.
• Core demand: Pads let you brace hard without overtaxing spinal extensors—perfect for volume blocks.
• Primary: Quads (face-in), Glute max (face-out).
  Secondary: Adductors, hamstrings (hip extension), calves (isometric), erectors (isometric brace).

Exercises & Variations

1. Super Squat (face out)—posterior-chain focused.
2. Hack-style Squat (face in)—quad-dominant.
3. Heels-elevated squats (extra quad bias).
4. Sumo stance squats (adductors/glutes).
5. 1½-rep sets (down–half up–down–up) for time-under-tension.
6. Top/bottom partials, pause squats, and tempo eccentrics (3–4 s).
7. Single-leg supported squats (light assistance from handles for unilateral work).
8. Loaded calf raises (lock knees softly; use forefoot on the front lip).

Primary movers

• Face IN (hack-squat style; chest to pad):
  Quadriceps — vastus lateralis, medialis (VMO), intermedius, rectus femoris.
• Face OUT (super-squat hip-dominant; back to pad):
  Gluteus maximus + hamstrings (especially adductor magnus – extensor head, semimembranosus, semitendinosus).

Strong secondary contributors

• Adductors (longus, brevis, magnus) — higher with wide/sumo or deeper ROM.
• Calves — gastrocnemius (knee extended), soleus (soft knee bend) as plantarflexion stabilizers.
• Gluteus medius/minimus — frontal-plane hip stability (more with unilateral or wide stance).
• Spinal erectors & deep core — isometric trunk bracing against pads.

How stance/foot placement shifts emphasis

• Feet lower/closer under hips; heels slightly elevated → more quads/VMO.
• Feet higher/forward on platform → more glutes/hamstrings.
• Wide/sumo + toes out → adductors + glutes.
• Narrow/toes forward → quad
• Partial top-range sets → glute lockout emphasis; deep ROM/paused bottom → VMO + glute recruitment.

Quick use-cases

• Quad day: Face IN, heels elevated, narrow/shoulder width.
• Glute/ham day: Face OUT, feet higher on platform, hip-width or wider stance.

Balance/athletic: Shoulder-width, toes slightly out, full controlled ROM