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Quadriceps · Machine

Squat (Machine)

A compound movement that trains your quadriceps, done with a machine. Your glutes, hamstrings and lower back help out.

Squat (Machine), demonstration
EquipmentMachine
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Squat (Machine) muscles worked, front viewSquat (Machine) muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · Lower BackSecondary

How to do it

  1. Position yourself in the squat machine with your shoulders under the pads and your feet shoulder-width apart, slightly turned out.
  2. Ensure your back is straight and your chest is up. Unlock the safety mechanisms.
  3. Slowly lower your body by bending your knees and hips, as if sitting back into a chair. Keep your back straight and your core engaged.
  4. Continue to descend until your thighs are parallel to the floor, or as low as your flexibility allows without compromising form.
  5. Pause briefly at the bottom of the movement.
  6. Drive through your heels and push yourself back up to the starting position, extending your knees and hips.
  7. Lock the safety mechanisms when you are finished with your set.

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