A squat variation performed on a V-Squat Machine, allowing the user to squat with a guided path, targeting the quads, glutes, and hamstrings.
- +Provides a stable and controlled motion
- +Targets lower body muscles effectively
- +Adjustable weight allows for varied resistance
- –Limited natural movement due to fixed path
- –May not engage stabilizing muscles as much as free squats
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the machine height and safety stops; load plates appropriately
- Stand on the platform, feet shoulder-width, toes slightly out
- Place back and shoulders against the pads; grip the handles
- Brace your core, unlock the sled, and keep chest up
- Sit your hips back and down until thighs are at least parallel (heels stay flat)
- Drive through your heels to stand tall; squeeze glutes at the top
- Keep knees tracking over toes; don’t let them cave in
- Inhale on the way down, exhale as you push up; re-lock the sled before stepping off