How to do a Machine Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Squat Machine
Workouts with Machine Squat
Target muscles worked
Instructions for Proper Form
Machine Squat is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets your quadriceps, glutes, and hamstrings. The use of a machine restricts your range of motion, and adds significantly more stability to the movement. This allows you to focus more on exertion, making it a great choice for building strength and muscle mass in the lower body.
- Stand upright in a squat machine resting pads on your shoulders and pressing your shoulders and lower back against the back pad.
- Place your feet just outside shoulder-width apart and slightly angled outward 1’ in front of your hips on the platform.
- Keep your weight evenly distributed through your feet throughout the exercise.
- Begin to descend by flexing your knees.
- Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to avoid any rounding in the spine.
- You should continue to descend to a deep enough depth that allows your lower back to stay on the back pad before returning to the starting position.
Weight & 1 Rep Max Calculator
Average Machine Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps50lbs1 Rep Max65lbs
- intermediate8reps70lbs90lbs
- advanced8reps85lbs105lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Squat
1. Hack Squat
90.1 mSCORESWAPPED 1,513 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
2. Leg Press
99.7 mSCORESWAPPED 1,249 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
3. Leg Extension
99.4 mSCORESWAPPED 917 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Machine Leg Press
95.1 mSCORESWAPPED 887 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
5. Back Squat
99.3 mSCORESWAPPED 616 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Smith Machine Squat
94.3 mSCORESWAPPED 412 TIMESSmith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.
7. Machine Squat
65.3 mSCORESWAPPED 264 TIMESMachine Squat is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets your quadriceps, glutes, and hamstrings. The use of a machine restricts your range of motion, and adds significantly more stability to the movement. This allows you to focus more on exertion, making it a great choice for building strength and muscle mass in the lower body.
- Intermediate
- Quads
- Squat Machine