Squat Machine
The squat machine provides a guided squatting motion targeting the quads and glutes. The shoulder-supported design allows for heavier loading with reduced spinal stress, making it a useful tool for leg development.
How to do it
- Adjust the squat machine pads to fit your shoulder width and step into the machine.
- Position the shoulder pads on your shoulders and release the safety.
- Lower into a squat by bending your knees until your thighs are parallel to the floor.
- Press through your feet to return to the starting position.
- Re-engage the safety and step out when finished.
Form cues
- Keep your back firmly against the pad.
- Drive your knees in line with your toes.
- Lower until your thighs are parallel to the floor.
- Press through your whole foot to return to the start.
Breathing: Inhale as you slowly lower yourself into the squat, and exhale as you press back up to the starting position.
Common mistakes
- Lifting your heels off the platform reduces quad engagement and stresses the ankles.
- Dropping too fast compromises control and puts unnecessary pressure on the knees.
- Bouncing at the bottom removes muscular tension and increases joint stress.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, stop immediately and ease off the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I know if the machine is adjusted correctly?
Ensure the shoulder pads rest comfortably on your shoulders and your feet are positioned so your thighs reach at least parallel without your heels lifting.
Where should I feel this exercise?
You should feel it working your thighs and glutes. If you feel it mostly in your knees, check your foot placement and depth.
How often can I use the squat machine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.