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

Primary and secondary muscle groups targeted by this movement.

QuadsGlutes (max)

HamstringsDeep Abs / CoreCalves

What you need and how to position yourself before starting.

Weight Machines / Selectorized

Bilateral

Standing

repsweight

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.

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