Duck Hack Squats

With your back on the sliding pad, place your feet on the center of the platform with your heels about 3-5 inches apart and your toes pointing out at about a 45-60 degree angle; place your hands on the handles located above your shoulders.
 
Straighten your legs, unhook the safety catches, and then bend your legs slightly, being sure to keep all weight on your heels and your toes lifted up off the platform.

Keep a good arch in your low back, with your back and abdominal muscles tensed throughout the movement.
 
Squat down until your thighs are slightly below parallel to the floor, being sure to keep your knees moving out in the same direction as your feet and all the weight toward your heels; your toes will be on the platform for the lower half of the movement.
 
Reverse the movement and as you approach the starting position your toes should lift up off the platform.
 
The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward.
 
Do not bounce at the bottom of the movement and never lock your knees at the top.