Machine Squats
Machine squat — fixed-path squat with shoulder pads, accessible heavy lower-body loading.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quadriceps drive knee extension. The gluteus maximus drives hip extension. The hamstrings co-contract. The fixed path removes the balance and trunk demands of free-weight squats, letting beginners load the legs heavy without compensating with a sloppy form.
How to perform
Setup
Step into the squat machine. Position the shoulder pads on the upper traps. Feet shoulder-width apart.
Execution
Bend the knees and lower into a squat until the thighs are parallel to the floor. Drive through the heels to return to standing. Keep the chest up and core braced. The machine's path keeps you balanced.
Common mistakes
- Knees diving inward.
- Cutting depth.
- Going too heavy.
- Lifting the heels.
- Using momentum.
Progressions and regressions
Regress to bodyweight squats. To progress, increase load, work pause squats, or move to barbell back squats.
Programming notes
Foundational lower-body lift. 3-4 sets of 8-12 reps, twice a week.
