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June 23, 2022 3 min read

Having a piece of good fitness equipment in your home gym is the key to ensure that you successfully achieve your fitness goals. More importantly, it can also provide you with convenience, so that you can enjoy high-quality exercise anytime and anywhere without leaving home. If you want to add a piece of small but effective fitness equipment to your home gym, squat assisted machine is one of your best choices. This exerciser can not only strengthen your lower body, but also strengthen your shoulders, arms and back, thus promoting your all-body compound movement.

As we all know, exercising on the Row-N-Ride machine with correct form can gain many benefits. But before you start using it, setting up your Row-N-Ride trainer correctly is very important to ensure that you complete your workout in the correct form and maximize the results you see from your workout plan. Because everyone's height and weight are very different, a Row-N-Ride trainer can't fit everyone perfectly. That's why it's important to set it correctly. In the following article, I will tell you how to set up its four key components correctly to help you have the most personalized fit when using it for exercise.

Height settings
Generally speaking, a Row-N-Ride trainer has the adjustable squat height. This means that you can adjust the saddle angle of your squat trainer to 30, 60 or 90 degrees to increase the depth of squats and the diversity of exercise programs. 30 degrees will give you the deepest range of motion, so if you’re interested in squatting low, this will be the right setting for you. Each angle corresponds to a different hole on the Row-N-Ride trainer, and you can make reasonable settings according to your own preferences and exercise needs.

the Height of a Squat Trainer Can Be Set to 30, 60 or 90 Degrees

Seat settings
A Row-N-Ride machine is usually equipped with 3 levels seat incline, which you can adjust according to your needs. But when choosing the best seat setting for you, the most important thing is that you can feel comfortable support during the whole squat. This means that when you squat, the seat should be directly below you, just like sitting on a chair when you squat. But it may take several tests to ensure that your settings are correct and that the seats of your Row-N-Ride trainer are not too forward or backward. In addition, an important note is to make sure that your seat is adjusted far enough back so that your knees are tracking in line with your toes. When your knees come in front of your toes at the bottom of your squat, it will put unnecessary pressure on your knees. But you can correct this problem by sitting back with your hips when squatting and making sure that your seat is not set too close.

a Row-N-Ride Machine Has 3 Levels Seat Incline

Handlebar settings
The handlebars of a Row-N-Ride trainer can also be adjusted to several different heights according to your comfort level. It will be most comfortable to adjust the handlebar height somewhere between the ribs and navel. If the handlebars of your Row-N-Ride trainer are too low when you are rowing, you won't be able to achieve all-round movement when you pull back the handlebars. On the contrary, if the handlebars of your Row-N-Ride trainer are too high, it will hinder you from realizing all-round movement when you squat. Therefore, in order to make your exercise more effective, please adjust the handlebars of your Row-N-Ride trainer in time.

Resistance settings
Generally speaking, a Row-N-Ride trainer comes with 3 adjustable resistance bands, each of which adds about 22 pounds of resistance. You can set the resistance of your squat assisted machine for personalized exercise according to your fitness level and exercise goals. For most beginners, I suggest starting with no resistance band, or just one. The second and third resistance bands are very suitable for increasing strength and challenging your health, and are more suitable for intermediate or advanced users. Changing the resistance during your workout with the Row-N-Ride trainer can make your exercise more challenging and make the muscle groups in your body stronger.

a Squat Assisted Machine Comes with 3 Adjustable Resistance Bands

I'm sure you will know how to set up your Row-N-Ride machine correctly after reading this article. After setting it correctly, you can make full use of it to get the best exercise effect.

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