V-Squat

Quads, glutesV-Squat Machine

Squats in a V-squat machine effectively target the quadriceps and glutes. The machine supports your back and maintains balance along a fixed track, offering moderate spinal loading for safe heavy training.

How to do it

1Step into the machine, press your back firm against the pad, and position your shoulders under the pads.

2Set your feet shoulder-width apart on the platform and release the safety catches.

3Lower yourself smoothly by bending your knees, keeping your feet flat on the platform.

4At the bottom, drive through your feet to press yourself back up.

5Return to the top position, keeping a soft bend in your knees.

Common mistakes

Allowing your knees to collapse inward on the drive up, creating high injury risk for knee ligaments.

Lifting your lower back or hips off the backrest, straining your lumbar spine.

Dropping down too fast without controlling the weight on the descent.

Breathing

Inhale as you lower down. Exhale forcefully on the drive back up.

Make it harder or easier

To make it easier, lower the weight and shorten your range of motion.

To make it harder, lower down on a slow 3 to 4-second tempo.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.