Quads
V-Squat Machine
The V-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
- Step onto the V-squat platform with the shoulder pads on top of your shoulders and your back against the pad.
- Place the feet shoulder-width in the middle of the platform and hold the handles.
- Release the safety and lower by bending the knees and hips.
- Descend until the thighs are at least parallel to the platform.
- Drive up through the whole foot back to the start, knees just short of lockout.
Tips
- Keep the back flat on the pad the whole set.
- Let the knees travel forward over the toes for full quad work.
Common mistakes
- Heels lifting at the bottom.
- Shortening the range as the set gets hard.
- Letting the knees drift inward on the way up.
Muscles worked by the V-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.
V-Squat Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the V-Squat Machine work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, adductors and quads (rectus femoris) assist.
Is the V-Squat Machine good for beginners?
Yes. The V-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 V-Squat Machine?
For example the Hack Squat, Pendulum Squat and Power Squat Machine. They train mostly the same muscles.
How do you make the V-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.