A machine squat variation that strongly targets the quads through a deep knee bend.
- +Builds strong quad-focused leg strength
- +Reduces balance demands during squats
- –Can place high stress on knees
- –Limited glute and hamstring involvement
This exercise targets:
Quadriceps
Quads
Core
Abs
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the pads so your feet are locked and shins supported; stand tall with toes forward
- Hold the handles lightly, brace your core, and squeeze your glutes to keep hips extended
- Lean your whole body back as one straight line from knees to shoulders
- Bend your knees forward over your toes, lowering under control as far as comfortable
- Keep heels anchored, chest up, and don’t hinge at the hips
- Drive through the quads to straighten your knees and return to the start
- Inhale on the way down, exhale as you rise; move slow and controlled
- Stop if you feel knee pain; use a shorter range until strength and comfort improve
