Quads
Power Squat Machine
The Power Squat Machine is a strength exercise on a machine for your quads. Share of the load in the Zulta muscle model: quads (vastus lateralis) 23%, quads (vastus medialis) 18% and gluteus maximus 14%.
How to do it
- Stand on the platform with your back to the pad and the shoulder pads on top of your shoulders.
- Set the feet shoulder-width, slightly forward on the platform, and hold the handles.
- Release the lever and squat down, letting the lever arm move with you.
- Lower until the thighs are at least parallel to the platform.
- Push through the heels and mid-foot to rise back to the start.
Tips
- Keep the hips and back against the pad so the machine guides the path.
- Move at an even pace down and up.
Common mistakes
- Lifting the heels at the bottom.
- Letting the knees fall inward as you push up.
- Using only a quarter of the range.
Muscles worked by the Power Squat Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees further forward shifts work to the quads. The machine or bar path takes over most of the trunk work. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Power Squat Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Power Squat Machine work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Power Squat Machine good for beginners?
Yes. The Power Squat Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Power Squat Machine?
For example the Hack Squat, Pendulum Squat and Reverse Hack Squat. They train mostly the same muscles.
How do you make the Power Squat Machine harder?
Add weight or reps, or move on to the Reverse Hack Squat and Single Leg Hack Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.