Strength Training · Bodybuilding
V-Squat
The V-Squat is a supported machine squat that guides you through an arcing path. It trains your thighs and glutes as you bend and straighten your knees and hips.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Position yourself beneath the shoulder pads with your back against the support.
- Place your feet about shoulder-width apart on the platform, with toes slightly turned out.
- Stand tall enough to lift the carriage off its catches.
- Release the safety handle.
- Lower the carriage by bending your hips and knees to a comfortable depth.
- Press through your whole foot to return to standing.
- Re-engage the safety catches after your final repetition.
- Settle the carriage fully onto the catches to finish the set.
Form cues
- Brace your belly before lowering.
- Keep knees tracking over your toes.
- Keep a firm grip on the handles.
- Exhale as you push up.
Common mistakes
- Bouncing out of the bottomLower smoothly so you can reverse direction without bouncing.
- Pelvis rolling off the supportShorten your descent to stop before your pelvis starts to tuck away from the pad.
- Snapping the knees straightFinish each ascent with controlled knee extension rather than forcing your knees backward.
Safety
Excessive load or forced depth can strain your knees, hips, or lower back. A failed rep can trap you beneath the pads if the safety stops are not set correctly.
- Check the machine's instructions for pad adjustment and safety-handle operation before loading it.
- Set adjustable safety stops just below your intended depth, where available.
- Try the unloaded machine first; the carriage itself may provide substantial resistance.
- End the set while you can still complete another controlled repetition.
If you have knee, hip, or back pain, use a lighter load and shorter range, or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- V-Squat Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Increase the load only when every repetition feels controlled through the same range.