Machine exercise

Squat (Machine) form, muscles worked, and workout tracking

The machine squat is a fixed-path exercise that targets the quadriceps, glutes, and hamstrings. By utilizing a guided track, it allows for greater stability and isolation compared to free-weight squats, making it an effective tool for hypertrophy training and safely practicing squat mechanics.

Squat (Machine) illustration

How to do Squat (Machine)

  1. 1Adjust the back pad and shoulder rests so your feet are shoulder-width apart on the platform.
  2. 2Unlatch the safety mechanism and place your feet firmly, ensuring your knees track in line with your toes.
  3. 3Inhale and lower the weight by bending your knees until your thighs are at least parallel to the platform.
  4. 4Exhale and drive through your mid-foot to return to the starting position without locking your knees.
  5. 5Maintain a neutral spine and keep your head against the pad throughout the movement.

Related exercises

Bench Press (Smith Machine)

Chest · Machine

Bicep Curl (Machine)

Arms · Machine

Bulgarian Split Squat

Legs · Dumbbell

Calf Raise (Machine)

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Track Squat (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.