Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentMachine
Also worksGlutes
Recommended3-4 sets x 8-12 reps, rest 1-2 min
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Machine squat that overloads the quads with a stable back.
- Setup
- Shoulders under the pads, feet mid-platform, back braced.
- Common mistakes
- Letting the knees collapse inward under the load.
- Easier
- Reduce load or limit the depth.
- Harder
- Add load or pause in the bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s