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June 02, 2022 4 min read

As we all know that maintaining regular exercise not only contributes to our physical and mental health, but can also help us succeed in achieving many of our fitness goals, such as losing weight and enhancing muscle strength. Whether you are a veteran fitness enthusiast or a novice who just started exercising, most commercial gyms are temporarily closed today due to COVID-19, which will temporarily prevent you from going to commercial gyms to exercise for a while. But fortunately, you can still use good fitness equipment to create a small gym or exercise room at home for high-quality exercise. If you are looking for a simple fitness equipment but can bring you amazing exercise effects, I think squat assisted machine is a good choice for you, which will definitely bring you excellent whole-body exercise.

Nowadays, the Row-N-Ride trainer is more and more popular among fitness enthusiasts, and there is a good reason for that. But the main reason is that the Row-N-Ride machine can bring you many benefits, such as enhancing your muscles, helping you lose weight and activating your glutes. Although a Row-N-Ride trainer can really bring you amazing exercise results, if you don't exercise on it with correct form, it will not only waste your time but also make your exercise ineffective. Therefore, it is very important for you to know how to exercise on the Row-N-Ride trainer with correct form because it is not only important for your safety, but also for the effectiveness of your exercise. In the following article, I will teach you how to do regular exercises on the Row-N-Ride trainer with correct form, namely deep squat and row.

1. Deep squat
I believe that deep squat is definitely the most exercises you do on the Row-N-Ride trainer. Doing deep squat on the Row-N-Ride trainer with correct form can effectively target the muscles of your lower body, especially can adjust, tighten and shape your glutes. Below, I will tell you the incorrect form and the correct form of the deep squat separately.

Incorrect form
Generally speaking, there are three incorrect forms of deep squat on the Row-N-Ride trainer. The first is to keep a lazy posture. When squatting on the Row-N-Ride trainer, it is easy for your upper body to keep a lazy posture because your attention may be all on your legs. The second is to press the weight on your toes. A common mistake when you squat on the Row-N-Ride trainer is to press your weight on your toes. This usually happens when your feet are too forward on the pedals, which will put a lot of pressure on your knees. Finally is the body leans forward too much. When you go from squatting to standing upright, you may need a little effort, so that your body is likely to lean forward excessively to compensate for your hip sitting posture.

Correct form
To deep squat with correct form, you must first start with the core. Your core is your anchor, and it should remain stable throughout your movement. During the squat, your shoulders should go up and back, and put the middle of your feet on the pedals. When you start to sit back, your weight should shift to your heels. When you squat, first sit back with your hips as if you were sitting in a chair. And when you are ready to stand up again, focus on your heels and consciously activate your hips when you stand up. In this way, you can deep squat on the squat trainer with correct form.

Deep Squat on the Squat Trainer with Correct Form

2. Row
Rowing is also one of the common exercises on the Row-N-Ride machine. Rowing on the Row-N-Ride trainer with correct form can not only exercise your leg muscles, but also effectively exercise your upper body muscles, especially your arms. Below, I will tell you the incorrect form and the correct form of rowing respectively.

Incorrect form
The main incorrect form of rowing on the Row-N-Ride trainer is incorrect posture. During the rowing process, your arms need to constantly pull your body forward, which may lead to your upper body leaning forward or hunchback unconsciously. If you row on the Row-N-Ride trainer in this incorrect form, it may not only cause your muscles to ache, but also fail to achieve good exercise results.

Correct form
To achieve effective rowing on squat assisted machine, you should learn the following correct rowing form. Put the middle of your feet on the pedals, keep your body upright, but your knees can be relaxed or slightly bent for comfort. During rowing, your core will be activated, and in the process, keep your chest and shoulders up and back at all times and keep your elbows close to your sides at all times. Remember to return to your starting position in a controlled way when rowing.

Row on the Squat Trainer with Correct Form

As you can see, I told you the correct deep squat and row forms on the Row-N-Ride machine in this article, hoping to help you exercise on it more effectively.

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