VARIATIONS
V-Squat
Back presses firmly against a fixed vertical pad
This machine compound movement targets the glutes and quadriceps through a fixed vertical path. It allows for heavy loading while minimizing lower back strain compared to free-weight squats.
HOW TO DO IT
- Step under the shoulder pads and press your back firmly against the pad.
- Place feet shoulder-width apart on the platform with toes slightly outward.
- Release the safety levers and grip the handles tightly.
- Bend your hips and knees to lower your body until thighs are parallel.
- Drive through your heels to extend your legs and return to the start.
COMMON MISTAKES
- Letting the knees cave inward during the squat.
- Lifting the heels off the platform at the bottom.
- Rounding the lower back against the pad.
- Locking the knees abruptly at the top.
TIPS
- Keep your chest up and core braced throughout the movement.
- Ensure your knees track in line with your toes during descent.
- Push the platform away by driving through the mid-foot.
SAFETY
- Do not lock out knees forcefully under heavy load.
- Ensure safety levers are engaged before stepping out of the machine.
DETAILS
- Muscles
- GlutesQuadriceps
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Advanced
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Legs
- Both
- Body position
- Standing
- Stance
- Shoulder-width
- Machine angle
- Vertical
SIMILAR EXERCISES
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Ratings
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