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Last updated March 5, 2026
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Quadricepsglutes
Squat (Machine)
Perform squats using a machine with shoulder pads or a guided track. The machine stabilizes the movement, allowing you to focus on leg drive.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringsdeep abs / corecalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Step into the squat machine and position the shoulder pads comfortably.
- Place your feet shoulder-width apart on the platform.
- Unrack the weight by extending your legs fully.
- Step 2Execution
- Lower your body in a controlled manner by bending your knees and hips.
- Keep your back against the pad and your core braced.
- Descend until your thighs reach parallel or slightly below.
- Step 3Return
- Drive through your heels and midfoot to push yourself back up.
- Extend your legs fully at the top without locking your knees.
- Re-rack the weight carefully after completing all reps.