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Machine V Squat
A plate-loaded machine squat that targets the quads and glutes to build lower body strength and hypertrophy; offers guided stability for safer high-volume training compared to free weights.
About Exercise
Equipment
V-Squat Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Calves, Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
5/10Adductor Longus, Adductor Magnus
Calves
3/10Gastrocnemius, Soleus
Lower Back
3/10Erector Spinae
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Load plates onto the machine. Step onto the platform with your back against the backrest and shoulders securely under the pads, placing feet shoulder-width apart.
- Stand up to disengage the safety latches.
- Inhale and lower your hips by bending the knees until thighs are parallel to the platform.
- Keep your back flat against the pad and knees tracking over your toes.
- Exhale and drive through your feet to extend legs back to the starting position.
- Squeeze glutes at the top without locking out knees.
Coaching Tips
Form Cues
- Back against pad
- Knees over toes
- Drive through mid-foot
- Control the descent
Breathing
Inhale deeply during the descent to brace the core; exhale forcefully during the ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs are at least parallel to the footplate; extend to near full extension without locking knees.
Safety
Safety Notes
- Ensure safety stops are engaged before exiting
- Do not hyperextend knees under load
- Stop if you feel sharp knee pain
Spotting
Not recommended; use the machine's built-in safety stops.
Common Mistakes
- Heels lifting off platform
- Knees caving inward
- Rounding lower back
- Locking knees at top
When to Avoid
- Acute knee pain
- Recent hip or knee surgery
- Patellofemoral pain syndrome
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexibility for squat pattern
Build Up First
- Basic lower body strength
- Familiarity with squat mechanics
Also known as
Power Squat, Plate-Loaded V-Squat, Super Squat, Machine Hack Squat Variation
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