10 Best Sissy Squat Machines (Top Bench Reviews)

10 Best Sissy Squat Machines (Top Bench Reviews)
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It's finally time to update your gym with less ordinary equipment.

Sissy squats, also known as matrix squats, are a powerful exercise that targets the quads, hamstrings, glutes, and calves. While they can be performed with bodyweight or free weights, using a sissy squat machine offers several advantages. 

In this article, we'll delve into the unexplored world of sissy squat machines, examining the top picks we have tested. We will also provide guidance on selecting the right machine for your needs.

Best Sissy Squat Machines & Benches

  1. LEIKEFITNESS Deluxe - Best overall
  2. SQUATZ - Best Design
  3. GYMAX - Best Budget
  4. SEANLEECORE - Best for Short People
  5. GOPLUS 8-in-1 - Best Anti-slip
  6. SOOZIER 3-in-1 - Best Deep
  7. YES4ALL - Most Comfortable
  8. INNOLIFE - Best Adjustable
  9. COMMAX - Best Deep
  10. ARLIME - Best 8-in-1 Multifunctional


1. LEIKEFITNESS Deluxe: Best Overall Sissy Squat Machine for Home

leikefitness Deluxe Multi-Function Deep Sissy Squat Bench -  Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Sissy Squat Benefits: Leverage the power of sissy squats for a comprehensive workout targeting abs, thighs, and glutes, promoting muscle growth, strength, balance, durability, and flexibility.

Versatile Home & Commercial Gym Station: The ultimate all-in-one workout station for both home and commercial gyms. Perform deep sissy squats, band squats, hyper-extensions, side extensions, forward lunges, sit-ups, push-ups, and more.

Premium Quality Construction: Backed by over two decades of fitness expertise, our Deluxe Multi-Function Sissy Squat Bench boasts a heavy-duty steel main frame, foam foot holder, comfortable rear cushion, and a large steel non-slip footplate — all crafted from high-quality materials.

Adjustable Design for All: Tailored for individuals of various sizes and body shapes, featuring adjustable foot holders, rear cushion height, and rear cushion angle. This design ensures a customized and comfortable fit for everyone.

User-Friendly and Space-Saving: Effortless to use with no assembly required. Simply unpack, fix with the pin, unfold the cushion, and you're ready to go. The deluxe machine is also foldable and space-saving, making it easy to store when not in use.

Our Helpful review

leikefitness Deluxe Multi-Function Deep Sissy Squat Bench -  Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

I purchased both the Leikefitness deluxe and the Health Brothers (HB) version to compare them. I spent $150 on the Leikefitness and $310 on the HB version. In a nutshell, the Leikefitness has a much better design, especially for home use, while the HB version, although sturdier, lacks good design and might be better suited for a professional setting.

Material: The Leikefitness is much lighter than the HB. The HB weighs over twice as much. The cushion material on the HB feels much better than the nylon material on the Leikefitness. The Leikefitness's light weight makes it easy to move around, but the finish on the HB is superior. The Leikefitness paint flakes off in several areas.

Assembly: Both require no assembly other than popping in the uprights, which takes just 10 seconds. I assembled a power rack a few days ago so this was a game.



Design and Function: The HB has a one-piece frame, whereas the Leikefitness has two pieces. This makes the HB super solid, but the Leikefitness's back frame can slide into the main frame, making it about 12 inches shorter than the HB while maintaining stability. The foot hold design on the Leikefitness is better, adjusting on an arc for easier use. The Leikefitness can also adjust in and out and the height from the base is adjustable, unlike the HB which just slides in and out. 

The HB has too much space between your feet and the footrest, making the exercise less stable. The foot hold is also too far to the front, even at its longest setting. The Leikefitness, with its better foothold design, is more comfortable for use without shoes. The metal foot floor on the HB is too slippery to use with socks alone. The HB's thigh rest design is poor, making a clank sound with every movement, causing significant noise during exercise.

Overall: Both machines are functional. The Leikefitness sissy squat machine is lighter, more compact, better designed, and sturdy for home use, earning it a 5-star rating at the $150 price point.

2. SQUATZ: Best Design Sissy Squat Machine

SQUATZ Sissy Squat Machine and Preacher Curl Crunch Rack - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Muscle-Building Efficiency: The SQUATZ Sissy Squat Machine is designed for proper sissy squats, effectively targeting abs, thighs, and glutes to promote muscle, strength, balance, durability, and flexibility.

Adjustable Ergonomic Design: With an ergonomic design, this squat bench is adjustable to accommodate various body shapes. It features foldable and adjustable cushions, along with foam foot holders for added convenience.

Ready-to-Use Convenience: No assembly required – this squat bench is ready for immediate use upon unpacking. Its user-friendly design, rear cushion for feet and legs, makes it easy to use, store, and comfortable.

Sturdy and Safe Construction: Crafted from premium heavy-duty steel, the foldable squat bench ensures long-lasting durability. With a weight capacity of 440.9 lbs and a large non-slip footplate, it prioritizes safety during your workouts.

Space-Saving Solution: Ideal for small spaces, this squat bench has a compact design, measuring 41.7" x 20.5" x 25.2" -inches. It offers a space-saving solution without compromising on the effectiveness of your workout station.

Our Helpful review

SQUATZ Sissy Squat Machine and Preacher Curl Crunch Rack - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

I'm not the tallest guy, standing at 5'11" and weighing 180lbs, but I opted for this versatile piece of equipment. What caught my attention was its ability to serve not only as a preacher curl station but also as a squat and ab machine. It has become a fantastic addition to my home gym, and I've easily adapted to its size.

Initially, I had reservations about its compactness, but it has proven to be a valuable and efficient inclusion in my workout routine. When selecting machines for my home gym, I prioritize flexibility and size due to limited space. This one fits perfectly into the available space and surprises me with its stability, even with my 225+ pounds. It's comfortable to use, with an adjustable bench height, allowing me to perform bicep curls, core exercises, and leg workouts.

3. GYMAX: Best Budget Sissy Squat Machine

GYMAX Sissy Squat Machine, 3-in-1 Deep Sissy Squat - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Versatile Workout Options: GYMAX Sissy Squat Machine provides a 3-in-1 workout experience, allowing deep sissy squats, sit-ups, and push-ups, effectively targeting multiple muscle groups for a comprehensive body workout.

Robust Build: Crafted from high-quality steel, this squat machine can accommodate users up to 220lbs, ensuring durability and long-lasting performance, making it a reliable companion for your fitness journey.

Stability and Safety: The machine boasts a large ground contact area with non-slip pads, enhancing stability and preventing unexpected slips during workouts. Soft foam-covered rollers also protect against scratches, prioritizing your safety.

Adjustable Height: Enjoy flexibility in your workout with the adjustable front height pole, allowing you to customize the intensity of your exercises. This feature ensures comfortable use for individuals of varying heights, making it suitable for the entire family.

Space-Efficient Design: Designed with a compact footprint, the squat machine offers maximum functionality while taking up minimal space. Easy storage is complemented by two small circles in the front for rope exercises, adding versatility to your fitness routine.

Our Helpful review

GYMAX Sissy Squat Machine, 3-in-1 Deep Sissy Squat - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

The GYMAX was easy to assemble and came packaged very well. There is an adjustable part where your feet go to make it tighter or looser while doing squats. I use it with my home treadmill for a weight loss program. Good value and best bang for the buck, I would say.


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4. SEANLEECORE: Best Sissy Squat Machine for Short People

SEANLEECORE Multifunctional Fitness Equipment  - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Versatile Workout Station: Experience a multifunctional fitness equipment that covers Sissy Squat, Booty Sprout, Hip Thrust, Push-up, and includes bonus resistance bands for a comprehensive full-body workout.

Compact and Space-Saving: Not just a squat machine, it's a 3-in-1 wonder – serving as a Hip Thrust Machine, push-up station, and more. Its 5-position height adjustment caters to all body types, and the rollers at the front make it easy to move and store.

Heavy-Duty Construction: Committed to quality, our machines boast a heavy-duty steel main frame, Ploy Urethane for enhanced comfort and safety, and large steel anti-slip footplates. Every part is crafted from high-quality materials for durability.

Easy to Move and Store: The machine's front rollers and lift-and-move design make it convenient to relocate and store. No need to worry about space constraints; this equipment is designed with your convenience in mind.

Bonus Resistance Bands: Included in the package are 30 lbs. resistance bands on each side, providing additional training options like hip thrusts. Follow the included instructions and use the Booty Bands to target various muscle groups and enhance your workout.

Our Helpful review

SEANLEECORE Multifunctional Fitness Equipment  - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

Absolutely loving this addition to my home gym. I have it set at the lowest for security. The seat? Super comfy. But here's the catch – forget about smoothly rolling that barbell onto yourself; it's perched a bit high off the ground. Sissy squats, on the other hand, were a breeze. I appreciated how effortlessly I could tweak the bar's pressure on my feet.

One major plus: this machine is compact. It doesn't hog space in our home gym, and relocating it is a piece of cake. So, if you're after a space-friendly, versatile addition to your workout haven, this one's a winner. Just mind the backrest adjustments!

5. GOPLUS 8-in-1: Best Anti-slip Sissy Squat Machine

Goplus Deep Squat Machine, 8-in-1 Sissy Squat Fitness Equipment - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Versatile 8-in-1 Functionality: The Goplus Deep Squat Machine offers a comprehensive workout, targeting leg muscles, abdomen, and even arms with its multifunctional design, incorporating squats and elastic band exercises.

Sturdy and Safe Construction: Crafted from robust and thickened iron pipes, this squat machine boasts a high load-bearing capacity of 265lbs, ensuring both durability and user safety. The T-shaped bottom adds stability during weight-bearing exercises.

Height Adjustable for Varied Exercises: Easily adjust both cushions to different heights using the knobs, enabling a range of exercises such as push-ups and squats. The PVC cover and ergonomic leg cushion provide comfort during use.

Enhanced Stability Features: Equipped with 4 anti-skid foot pads to prevent tipping and protect the floor, while non-slip handles and a front pedal enhance comfort during push-ups, squats, sit-ups, and flat supports.

Convenient Mobility and Storage: Featuring 2 wheels at the front, this squat machine is easily movable. Adjust its height for compact storage in a corner, providing both functionality and practicality.

Our Helpful review

Goplus Deep Squat Machine, 8-in-1 Sissy Squat Fitness Equipment - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

Today, the package arrived swiftly, and while there were initially a couple of hiccups with some bolts, my husband quickly sorted them out. Excited to give it a go tomorrow. After a couple of training sessions, I'll share my updated thoughts. The equipment looks fantastic—sturdy metal and reliable pads. I specifically purchased it for hyper-extensions and sissy squats, a combo not easy to come by, so I was thrilled to find this gem.

I must mention that I reached out to the company about a replacement pad due to misaligned bolts. They responded promptly, with great courtesy and a willingness to assist. I'm confident they would have sent a replacement if needed; they seem like genuinely good people.

Just finished my workout. Hyper-extensions work great, but it can be a bit tough on the knees as it locks them in a straight position. I tried keeping them soft, hoping it'll get better over time. I also used the GOPLUS for sissy squats on lower body day, and it's fantastic. Felt stable and secure throughout all five sets. This thing is top-notch, and I'd buy it again without hesitation.


Barbell Pad Squat Pad for Lunges and Squats - Hip Thrust Pad for Standard and Olympic Bars - Provides Cushion to Neck and Shoulders While Training - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

Barbell Squat Pad  |  CHECK PRICE


6. SOOZIER 3-in-1: Best Deep Sissy Squat Machine

Soozier 3-in-1 Padded Push Up Sit Up Deep Sissy Squat Machine - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Versatile 3-in-1 Design: Perform squats, sit-ups, and push-ups with the Soozier 3-in-1 sissy squat machine, targeting chest, arms, core, quads, glutes, and calves for comprehensive training.

Full-Body Workout: Engage all muscle groups in your quadriceps and glutes while enhancing knee and hip joint strength with the hip thrust feature. Additionally, sit-ups and push-ups contribute to core, bicep, and lateral muscle development.

Robust Construction: Built with a sturdy steel frame, the sissy squat stand ensures durability for long-lasting use. Enjoy comfort and security with the foam roller footrest and calf pads during your exercise sessions.

Secure Stability: The large non-slip foot plate, equipped with four suction cup pads, ensures a stable and secure workout experience on any hard surface, providing confidence in your movements.

Specifications: Compact dimensions of 19.75"W x 38.25"D x 17.5" - 22.25"H make this glute machine suitable for home use. With a weight capacity of 264 lbs, it offers a robust platform for various exercises.

Our Helpful review

Soozier 3-in-1 Padded Push Up Sit Up Deep Sissy Squat Machine - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

I stumbled upon an excellent deal on a sissy squat machine after learning about sissy squats. Let me tell you, this exercise is truly humbling, and this machine is a keeper. Although I would have liked the foot anchor to move up and down, I understand that could compromise the machine's stability and affect the price. But that's a minor quibble. 

Your feet stay firmly in place on the machine, and it feels incredibly sturdy. I don't use the push-up grips, but I'm thinking of using resistance bands from my shoulders to those handles as I progress (sold separately, of course). Overall, it's a solid and stable machine, and I'm impressed with the value I got for the price.

7. YES4ALL: Most Comfortable Sissy Squat Machine

Yes4All Adjustable Single Leg Squat Stand - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.comCHECK PRICE

Sturdy Construction: The Yes4All Adjustable Single Leg Squat Stand is built with a durable steel frame, boasting a high load capacity of 350 lbs, and features non-slip foot pads for stability during intense workouts.

Multifunctional Design: With 5 adjustable height levels, this squat machine facilitates a variety of exercises, including Bulgarian split squats, back extensions, hip thrusts, and sissy squats. It comes with two 60 lbs resistance bands and padded covers for enhanced workout intensity.

Ergonomic Seating: The machine is equipped with a 45° angle padding seat that promotes correct posture during exercises, providing a comfortable and effective platform for glute blasts and hip thrusts.

Comfort & Stability: Enjoy comfortable push-ups with durable NBR foam handles, and ensure stability with the cushioned footrest bar, preventing shakiness and instability during workouts.

Easy Assembly and Mobility: The squat machine comes with 70% pre-assembled components, making assembly a breeze. Equipped with wheels, it offers effortless mobility within your home gym and easy storage, maintaining stability through its balanced design and robust construction.

Our Helpful review

Yes4All Adjustable Single Leg Squat Stand - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

I'm really impressed with the durability of this product! I own their barbell stand, and it has stood the test of time. Excited to have another product from this brand. My main concern is that I hope the pad remains intact and doesn't wear too quickly since I plan on using it with my clients. Time will tell, but so far, so good ! 😉

While the product itself is fine, there's a significant issue with the assembly instructions. I had to disassemble and reassemble due to a missing detail. Nowhere in the instructions, whether in words or diagrams, does it mention that the two leg pieces have an "inside" and an "outside." On my first attempt, I inadvertently reversed both legs, causing a problem at the leg and post joint without a weld fillet.

Placing the "outside" weld fillet toward the center made the posts bend inward when tightening the right angle support, preventing the padded crossbar from fitting properly. After realizing this, I reassembled with the non-fillet side toward the center on both legs, and everything worked as expected.

My strong recommendation is to use a 9/16" ratchet and 9/16" box wrench instead of the provided tools for assembly.

8. INNOLIFE: Best Adjustable Sissy Squat Machine

INNOLIFE Sissy Squat Machine Adjustable Height, Protective Foam Thick Steel Fitness Home Gym - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Adjustable Design: The INNOLIFE Sissy Squat Machine features adjustable height (up to 21.65"), catering to various users for a personalized workout experience.

Safety and Stability: Built with protective foam and thick steel, this fitness home gym equipment ensures ergonomic design, sturdiness, and non-slip feet for optimal stability and safety during use.

Effective Workout: Prevent knee injuries by maintaining correct deep squat postures. This machine not only safeguards your knees but also targets core strength, making it an ideal tool for abs, thighs, and glutes, helping you achieve a well-defined physique.

Comfortable and Versatile: Soft calf and foot pads with adjustable features accommodate different body types, enhancing comfort during workouts. Exercise anytime, anywhere – at home, in the office, or at the gym.

Quick Setup and Compact Storage: Easily assemble the machine without worries, and start your workout promptly. The space-saving design ensures convenient storage when not in use, providing a hassle-free fitness solution.

Our Helpful review

During summer is so hard for me to go to the gym so this piece save my training days. You can use it in different ways and next day you can feel how good the work out was. Great For hitting different fibers at the end of Leg workouts.

9. COMMAX Deep Sissy Squat Machine

Commax Deep Sissy Squat Machine Multi-Function Leg Exercise Fitness Equipment - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


Versatile Workout Options: Experience effective training for abs, thighs, and glutes with the multi-functional deep sissy squat machine, allowing for various exercises like deep sissy squat, sit-up, and push-up.

Adjustable Height Design: Ergonomically designed with adjustable seat cushion height and a comfortable foam roller gap, catering to individuals with heights ranging from 5' to 6.5'.

Structural Stability: Built with sturdy thickened iron tubes and enhanced with four large suction cups, ensuring structural stability and a 250 lbs weight capacity, providing a worry-free workout experience.

Effortless Assembly: Swiftly assemble the squat machine within minutes, and its compact size makes it easy to store, saving space in your home gym while facilitating a seamless workout routine.

Our Helpful review

This sissy squat bench is well-made and sturdy, plus it comes pre-assembled, requiring just one screw to set up. It has a kind of vintage design and feel. The cushions are quite comfortable, however the bench seems more suitable for women and smaller individuals. Despite that, it feels like it can easily support 300 pounds. It also performs effectively in targeting the quads.

10. ARLIME 8-in-1 Multifunctional Squat Machine

ARLIME Sissy Squat Machine, Multifunctional Squat Machine - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


8-in-1 Multifunctional Design: The ARLIME Sissy Squat Machine offers a versatile range of exercises, including squats, sit-ups, back training, push-ups, planks, and more, effectively targeting quadriceps and gluteal muscles.

Adjustable Heights and Angles: Customize your workout with 9 height positions for the front pole (25.5"-34.5") and 3 angle settings for the cushion, catering to various exercises. The footrest also has three adjustable angles, providing flexibility for different exercise postures.

Durable and Stable Construction: Built from robust iron pipe material, this exercise equipment boasts a high weight capacity of 220 lbs. The U-shaped structure at the base prevents tipping during weight-bearing exercises, ensuring stability and safety for intense workouts.

Convenient and Floor-Friendly: Equipped with front wheels and easy-to-grip handles, the sissy squat machine facilitates smooth movement. Six protective pads at the bottom prevent floor scratches, adding convenience to your home workout.

User-Friendly and Space-Saving: No assembly required—simply fix the machine with the pin, unfold the cushion, and you're ready to go. The folding design makes it easy to store, offering a practical and space-saving solution for home exercise equipment.

Our Helpful review

ARLIME Sissy Squat Machine, Multifunctional Squat Machine - Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com

A pretty much affordable sissy squat bench that does the job. I use it for weight loss exercices, and I particularly like the black and yellow design, with push up handles at the end.

  1. The Sissy squat comes with a threaded clamp to keep your feet securely on the base. It's effective and easily adjustable.
  2. Target your lower back and hamstrings with the Hyperextension feature, offering two angles for the movement.
  3. The sit-up function allows for a range of motion over the back edge of the bench.

Assembling it is a breeze with just a single bolt, nut, and washer. Plus, the front wheels make it effortlessly movable with one hand. When choosing from the three available angles, make sure the pin passes through the sleeve and does not just rest on it. This versatile piece perfectly complements a dip/pull-up/push-up station, ensuring all muscle groups get the attention they deserve.

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How to Choose a Sissy Squat Machine

When selecting a sissy squat machine, consider the following factors:


Ensure the machine can accommodate your height and leg length. Adjustable footrests, seat height, and backrest are crucial for personalized comfort and optimal exercise form.


A stable base is essential to prevent wobbling or tipping during use. Check the machine's construction and the thickness of its legs for robust stability.


Invest in a high-quality sissy squat machine that can withstand regular use. Look for machines made from durable materials like steel or reinforced plastic.


The machine should be comfortable to use, with padded seats, backrests, and footrests. Ensure the seat height comfortably supports your knees during the exercise.

Value for Money

Compare prices from different retailers and consider the features offered. A well-made sissy squat machine can provide years of value towards your fitness goals.


Best Sissy Squat Machines (Top Bench Reviews) - grandgoldman.com


When to Consider a Sissy Squat Machine

Investing in a sissy squat machine is beneficial for:

  1. Improved Lower Body Strength: Sissy squats are an effective way to target and strengthen the quads, hamstrings, glutes, and calves.
  2. Increased Balance and Stability: The unilateral nature of sissy squats enhances balance and stability, reducing the risk of injuries.
  3. Targeted Muscle Activation: The machine allows for controlled movement and precise muscle activation, promoting better results.
  4. Ease of Use: The machine provides a safe and comfortable platform for performing sissy squats, especially for beginners.
  5. Variety of Exercises: Sissy squat machines often offer additional features, allowing for variations of the exercise and targeting different muscle groups.

Best Sissy Squat Machine FAQ

What is a sissy squat machine good for?

Sissy squats are a unilateral exercise that targets the quads, hamstrings, glutes, and calves. They are also good for developing balance and stability.

How hard is a sissy squat?

This depends on your individual fitness level. For most people, sissy squats are challenging, but they are not impossible. With practice, you will be able to do more repetitions.

Are bodyweight sissy squats good?

Yes, bodyweight sissy squats are a good way to start if you are new to this exercise. Once you are comfortable with bodyweight sissy squats, you can add weight to make them more challenging.

How to do machine sissy squats?

To do a machine sissy squat, stand with your feet shoulder-width apart on the footrests. Sit back on the seat until your glutes are just above the seat. Then, lower your body down until your thighs are parallel to the floor. Push up through your heels to return to the starting position.



Are sissy squats good or bad?

Sissy squats are a good exercise for building quad, hamstring, glute, and calf strength. They can also help to improve balance and stability. However, they can be hard on the knees if not done properly.

Do sissy squats build big quads?

Yes, sissy squats can help to build big quads. However, it is important to note that they are not a miracle exercise. You will also need to do other exercises to build muscle in your quads.

Do sissy squats damage knees?

Sissy squats can put stress on the knees if not done properly. However, if you use proper form, they are not likely to damage your knees.

Do sissy squats build glutes?

Yes, sissy squats can help to build glutes. They are especially effective at targeting the glute medius and minimus, which are the muscles that help to stabilize your hips.

Do sissy squats build legs?

Yes, sissy squats can help to build leg muscle. They target the quads, hamstrings, glutes, and calves.

What are sissy squats good for?

Sissy squats are a good exercise for building lower body strength, improving balance and stability, and developing glutes.

Is sissy squat bad for knees?

If done incorrectly, sissy squats can put stress on the knees. However, if you use proper form, they are not likely to damage your knees.



Are sissy squats better than leg extensions?

Sissy squats and leg extensions are both effective exercises for building quad strength. However, they target different muscles. Sissy squats target the entire quad, while leg extensions primarily target the rectus femoris, which is the front of the quad.

How hard is sissy squat?

Sissy squats can be very challenging, especially for beginners. It is important to start slowly and increase the weight gradually.

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Kevin Wing

Kevin is a stalwart when it comes to fitness and health, with a track record spanning over a decade. As a certified personal trainer and nutrition specialist, his passion shines through in every article. Kevin's journey, from competitive bodybuilding to holistic wellness, now allows him to share his understanding of nutrition and training.