Squat (Machine)

Instructions

1. Load the desired weight onto the squat machine and adjust the shoulder pads to fit your height.
2. Step onto the platform and position your feet shoulder-width apart with toes pointed slightly outward.
3. Place your shoulders firmly under the shoulder pads and stand upright.
4. Release the safety handles to unrack the weight and establish a tall, braced starting position.
5. Inhale and brace your core, then initiate the descent by bending at the knees and hips simultaneously.
6. Lower until your thighs are parallel to the platform or slightly below, keeping your chest up and knees tracking over your toes.
7. Drive through your heels and midfoot to extend your legs and return to the starting position.
8. Re-engage the safety handles after completing your set.

Tips

• Keep your back in full contact with the pad throughout the movement to maintain a safe, upright torso.
• Do not allow your knees to cave inward; press them out in line with your toes throughout the rep.
• Control the descent — take 2–3 seconds to lower the weight rather than dropping quickly.
• Foot position can be adjusted: feet higher on the platform shifts emphasis to glutes and hamstrings; feet lower increases quad engagement.
• The fixed path reduces balance demands, making this a good option for learning squat mechanics or for high-rep quad work.
• Avoid locking out the knees at the top; keep a slight bend to maintain tension on the muscles throughout the set.