Squat (Machine)
Trains the quadriceps, with help from the hamstrings and glutes. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Squat (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Squat (Machine) trains
Technique
How to do the Squat (Machine)
- Position yourself in the squat machine with your back against the pad and your shoulders under the shoulder pads. Place your feet shoulder-width apart on the platform.
- Release the safety handles and lower your body by bending your knees and hips, keeping your back pressed against the pad.
- Descend until your thighs are roughly parallel to the platform, keeping your knees tracking over your toes.
- Push through your heels to extend your hips and knees and return to the starting position. Repeat for the desired number of repetitions, then re-engage the safety handles.
Form cues
Getting it right
- Keep your back and hips pressed against the pad throughout the movement.
- Lower yourself slowly and with control to maximize muscle engagement and protect your knees.
- Exhale as you push up and inhale as you lower down.
- Avoid locking your knees at the top of the movement to maintain tension in your muscles.
Substitutes
Swap Squat (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Squat (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.