Machine Squat
10 reps
Shoulders under the pads, lower into the squat, then press back up.
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QUADS
Machine Squat
A squat done on a dedicated machine with pads on your shoulders and a back support. The fixed path controls your range and adds stability, letting you push hard on the quads, glutes, and hamstrings while worrying less about balance.
How to do it
- 1
Stand in the machine with the pads on your shoulders and your back pressed against the support.
- 2
Set your feet just outside shoulder width, toes out, about a foot in front of your hips on the platform.
- 3
Keep your weight even across both feet.
- 4
Lower by bending your knees.
- 5
Let your knees track over your second toe while bracing your core to stay flat.
- 6
Descend as deep as your lower back stays on the pad, then press back up to the start.