A squat variation that trains the legs while reducing load on the back.
- +Builds quad and glute strength
- +Reduces upper-body loading
- –Less balance challenge than free squats
- –Can limit hip range of motion
This exercise targets:
Quadriceps
Quads
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Strap the belt around your hips and clip it to the machine; stand on the platform and unlock the lever if needed
- Take a shoulder-width stance, toes slightly out; feet centered over the belt path
- Lightly hold the handles for balance; chest tall, back neutral
- Inhale and brace your core
- Sit straight down between your legs; push knees out to track over toes
- Lower to parallel (or your safe depth) without tucking your pelvis
- Drive through midfoot/heels to stand tall; extend hips and knees together; exhale at the top
- Keep weight centered; avoid knee cave or yanking on the handles; re-lock the lever to finish
Related exercises
V-Squat Machine
Smith Machine Squat
Safety Bar Squat
Dumbbell Goblet Squat
Pistol Squats
Kettlebell Goblet Squat
Machine Leg Press
Bulgarian Split Squats
Barbell Front Squat
Dumbbell Squat
Smith Machine Bulgarian Split Squats
Smith Machine Lunge
Pendulum Squat Machine
Single-Leg Machine Leg Press
Smith Machine Front Squat