Quads
Super Squat Machine
The Super 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 under the lever arm with the pads resting on top of your shoulders or hips, depending on the model.
- Set the feet shoulder-width, slightly forward of your hips, and hold the handles.
- Release the safety and squat down, letting the lever travel with you.
- Lower until the thighs are at least parallel to the platform.
- Push through the whole foot to return to the start.
Tips
- Stay upright and let the lever guide the path.
- Control the lowering for about two seconds.
Common mistakes
- Heels lifting off the platform.
- Bouncing out of the bottom.
- Locking the knees hard at the top.
Muscles worked by the Super 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.
Super Squat Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Super Squat Machine work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the Super Squat Machine good for beginners?
Yes. The Super 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 Super Squat Machine?
For example the Hack Squat, Pendulum Squat and Power Squat Machine. They train mostly the same muscles.
How do you make the Super 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.