Sunny Health & Fitness Upright Row-N-Ride® Squat Assist Trainer. It is specifically designed to help master your squat technique by using guided, low-impact compound movements to target your glutes, quads, hamstrings, and core. Key FeaturesAdjustable Settings: It features customizable depth options (30, 60, and 90 degrees) to vary your workout intensity and protect your knees. Digital Monitor: The small built-in LCD screen tracks essential metrics such as time, rep count, and calories burned during your session. 3 Resistance Bands: It utilizes interchangeable elastic resistance bands underneath the seat frame to add tension as your strength improves.How to Use It Setup: Sit on the padded saddle with your feet securely planted on the textured pedals, and grab the adjustable handlebars. The Squat Phase: Sit your hips backward and bend your knees to lower yourself down into a deep squat position. The machine handles your weight, taking painful pressure off your knees. The Row Phase: Drive through your heels to return to a tall standing position. As you push upward, simultaneously pull the handlebars toward your chest to engage your back and upper body in a fluid rowing motion.